041719

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Wednesday-

Warm up:
-PVC Stretch
-Leg Stretches

-5 minute ROW.

WOD#1: Strength
BarBell Complex
5 Rounds

• 1 Power Clean
• 2 Thruster 
• 3 Hang Clean
• 4 Push Jerk
• 5 Front Squats

WOD#2: Conditioning.
FOR TIME

• Run 400 m
• 40 Wall Balls
• Run 400 m 
• 30 Box Step ups
• Run 400 m 
• 20 Burpees

COOL DOWN:
3 Rounds

• 10 Toes to Bar
• 10 Hanging Knee Raise
• 20 second  Hanging L-Sit 

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