Wednesday

Coach Chris is at it again! 

Warm Up:

Run 400m

EMOM for 5 min 

8 Push Press 

6 Lunges 

Tabata Time:

1. External knee rotations 

2. Hand release push ups 

3 Lat Raises 

4. Alternating "Pointer Dog"

WOD:

5 Deadlifts 

into 2 Hang Squat Cleans 

(60% of 1rm) 

OR

Hero WOD:

For Time:
Run 1 Mile
50 Push ups
50 Sit ups
Run 1 Mile
50 Push Ups
50 Sit Ups
Run 1 Mile