Warmup: ROM, dynamic stretches, junkyard dog, 10 clean pulls, 10 front squats, 5 split jerks with bar or PVC
Strength: Clean + Jerk, deload
5/5/5 @ 40/50/60% 1 RM
WOD: Just working on the odd minutes complete:
100 Ball Slams
75 Wall ball sit-ups (20/14#)
50 Push Press (65/45#)
You will work for 1 minute, rest for 1 minute until all the reps are completed.
Cooldown: 5 x Updog/downdog stretches
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