WEDNESDAY

Tape/Wrist wraps

running shoes

Knee sleeves

Skipping rope

Strength Development

Bench Press

10 – 8 – 6 – 4 – 2

5 Sets @ 3 minutes/set

Focus:

·   Good arm position

·   Engaged braced core, good chest position

·    Drive to full lockout – full range of motion

WOD

“Just Go!”

16-minute CAP

10-9-8-7-6-5-4-3-2-1

·    Dumbbell Single Arm Thrusters

·    20 Double-unders after each set

·    Then:

1-2-3-4-5-6-7-8-9-10

·     DB Snatches (alt after 1)

·    20 Double-unders after each set

Focus

·   Good technique

·   Consistent sets, even pace

·   Breathing and short recovery time

·   Depth in the thrusters – strong leg drive