WEDNESDAY'S WORKOUT OF THE DAY

WARM UP

  • DYNAMIC STRETCHING
  • PVC STRETCHING

SKILL/STRENGTH

  • TALL JERK
  • 4-4-4
  • PUSH JERK
  • 4-4-4
  • STRICT SHOULDER PRESS
  • 4-4-4
  • Start at 35% and progress to 85% of max.
  • 20 Min. CAP

METCON W.O.D

  • 15 PULL UPS
  • 15 WALL BALLS #20 #18 #14 #12
  • 15 KETTLE BELL SWINGS #53 #35
  • 15 DONKEY KICKS
  • 4 ROUNDS FOR TIME: 15 Min. CAP