Wednesday, August 14

Warm Up:

30 Seconds

Easy Run

Easy Single Unders

Glute Bridges

Moderate Run

Quick Single Unders

Right Side Glute Bridges

Faster Run

Higher Single Unders

Left Side Glute Bridges

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

SWOD:

3-Position Power Clean

Build to Heavy 3-Position Power Clean

(Pockets, above knee, floor)

WOD:

AMRAP 15:

60 Double Unders (120 singles)

500m Run

15 Power Cleans (115/85)

Xpress:

6 Rounds:

500m row

:30 rest in between each round