Wednesday, September 4

Warm Up:

200m Run

Quad Stretch

Knee to chest

Soldier kicks

Side lunge

Walking Samson

Walking Spider-Man

High knees

Butt kicks

WOD Prep:

3 Rounds:

5 x Muscle Cleans

5 x Power Cleans

:20 active squat hold

:20 plank hold

Then determine workout weight

WOD:

For Time (25:00 time cap)

2k Run

10 Rounds of Heavy Chief (185/135)

1 Round of “”The Chief””:

3 Power Cleans

6 Push-ups

9 Air Squats

Xpress:

10′ AMRAP

50 x DUs

20 x Wall Balls

5 x Burpee Box Jumps Overs