Wednesday
Warm-Up:
5 minutes, Shoulder Mobility Drills
10-15 reps, Pass Throughs
5-10 reps, Overhead Squat (PVC)
5-10 reps, Pull-Ups
5-10 reps, Ring Dips
15-25 seconds each side, Leg Crossovers
15 seconds, Supine Fetal Pose
15-20 seconds, Butterfly Groin Stretch
15-20 seconds per leg, Quad Stretch
15-20 seconds per leg, Raised Foot Hamstring Stretch
25 reps, Jump Rope Singles
10 reps, Leg Swings
Practice Movements as Desired
WOD:
3 Rounds For Time of:
135/95# Power Cleans, 15 Reps
5 Pull-Ups
10 Push-Ups
15 Squats
5 Pull-Ups
10 Push-Ups
15 Squats
5 Pull-Ups
10 Push-Ups
15 Squats
400m Run







