Wednesday- October 11th

Weekly Warm-Up

*PVC Warm-UP

*10 Jumping Squats

*Butt Kickers

*Floor Touches

*10 Burpees

*Quad Pulls

*Samson Lunges

*10 Jumping Jacks

*3 Touches

*Bear Crawl

*Huggers/Skiers (swing arms)

A. Strength/Skill

General Fitness:

Four sets of: *Romanian Deadlift x 6-8 reps @ 3010 Rest 45 seconds *Single-Arm Dumbbell Row x 6-8 reps each arm @ 2111 Rest 45 seconds *Double-Under Technique Work x 45-60 seconds Rest 45 seconds

Performance:

Five sets of: *Hang Clean x 3 reps Rest 2-3 minutes

B. WOD

Complete as many rounds and reps as possible in 12 minutes of: 15 Kettlebell Swings (32/24 kg) 15 Wall Balls (20/14 lbs) 10 Single-Arm Kettlebell Push Presses (5 each arm)

C. Cool-Down:

Stretch/Roll out for 60 seconds each

*Traps

*Quads

*Hips