WARM-UP:

3 Rounds:

5 PVC Pass through + toe touch

5 Push press

2 Jefferson curls w/ barbell

5 cat/cow with 3 sec hold

15 second Superman hold

15 second Hollow hold

10 Close-grip kip swing

2 Wall walks

SKILL:

3 x 4 Parallette Shoot Throughs

https://youtu.be/B0kKQs-G6Lc

STRENGTH:

5 x 3 Strict ring dips (weighted if possible)

Rest as needed

WOD:

8 minute AMRAP

10 Push ups

10 Box jumps (24/20″)

10 Deadlift (185/135#)

 

LEANFIT:

7 rounds for time of:

400m Run
5 Pull-ups
12 Plank knee to elbow
Rest 1 minute

DE:

3 rounds for time of:

1000m Row
8 Wall walks
800m Run

Media:
Wednesday WOD, February 28, 2018