082918

​














WEDNESDAY


Warm Up: Full Body movements to get your heart rate up

• 30 Bird Dogs
• 25 Bag Throws (80)
• 20 Alternating Jumping Lunges
• 15 Hand Release Push Ups
• 10 Star Jump Squats

WOD#1: Full Body circuit. Interval Stations. 1 minute of work at each station. Rest when you need to. Count the total number of reps after each round.
-3 Rounds/ 1 minute per station

1. DB  Cleans (30/25)
2. BB Snatch (75/55)
3. Ring Curls

COOL DOWN:CORE. By 2's add reps until the 12 mins is up.
-12 Minute Cap./ Total Reps
-2-4-6-8-10-12.....etc

• In and Outs
• Knees to Elbows

---