Wednesday


Seriously!?!?

WU
400m run

junk yard dog
400m run

WOD

8 Mins to work up to a 5RM weighted Chin-up (palms facing you)

then 2 sets of max reps at that weight/band

*rest 2 minutes between sets

Bands are ok today.

then

5 min KB Snatch Practice

then

5 Rounds for time
400 m Run
10 KB Snatch (per side) 53/35#
15 Box Jumps 24/20 in

Foundational
18 min of
400 m Run
10 KB Snatch or  high pulls or 1 arm swings (per side) 
15 Box Jumps or explosive step-ups

Cooldown

1 lap yogic inchworm of the gym… hold positions for 5 sec count.
inchworm out>high plank>up dog>down dog> inchworm in>forward fold>repeat

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