WEDNESDAY / 04-15-20

ENDURANCE

Run WOD A.

For time: Run 1200m

Rest 3 min. X 4 sets

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B. For time: Run 400m

Rest 1 min. X 5 sets

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Row WOD

A. Every 3 min. X 18 min:

Row 50/35 cals.

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B. For time: Row 2,000m

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BARBELL CLUB

A. Clean Deadlift - 3x10

B. Clean High Pull - 3x10

C. No Feet Power Clean - 3x10

D. Pause Front Squat - 5x5,

3sec pause at the bottom

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GYMNASTICS

A. Forward Compression Walks 4x5

https://www.youtube.com/watch?v=mC4sBN6E_R8

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B. Shoulder Taps 4x16 alternating

https://www.youtube.com/watch?v=r8WwpGQlq7U

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C. Toe Tap HS Hold 4x20-30s https://www.youtube.com/watch?v=sIqfE_ItBBQ

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D. Pike Compressions 3x20

https://www.youtube.com/watch?v=5NU3HsSvP3Y