Warm Up
400m jog
3 rounds
5 push up
5 naked bar thrusters
5 good mornings
SKILL
10 min EMOM
2 pistol squats each leg
Scale to box or bands as necessary focus on good technique, balance, and good knee alignment.
METCON
“No Fun Wednesday”
Fight Gone Bad style : 1 min max rep at each station
3 Rounds
Front Squats 95/65#
Hand release Push Ups
Russian KBS 70/53#
Sumo Deadlift High Pull 95/65
Rest
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