Warmup: ROM, dynamic stretches, Burgener Warmup, Junkyard dog
Strength: Clean and Jerk
Warmup: 5/5/3 @ 40/50/60%
Work: 1/1/1/1/1 work up to find your new 1 rep max
WOD:
2 minutes of Jump Rope (Double Unders)
5 rounds: 30 second max rep KB swings (53/35#), 30 seconds rest
Run 400m
Then 10:00
5 Pullups
10 Pushups
15 Squats
Cooldown: Roll out and stretch
No Comments to "Wed.12.6.17"