Wednesday

Warm UP: 
200m Run
5 Inchworms
10 MTN Groiners (Example)
5 Walk out on Hands
200m Run
10 Jump Tucks (Example)
10 Mid Thoracic Rotation
10x Barbell Hamstring Grooving (w/ light barbell) Example

Strength:
Deadlift
5 80%
3 85%
3 90%

Accessory:  Push Ups 5 x 10, Pull Ups 3 x 7
(To be completed if you have time or after class)

Metcon:
8 Min EMOM
5 Goblet Squats  53/35
3 Suicides (Rig to Wall and back)

**5 Burpees for every movement not completed in a minute…ex. 1 3 suicides total not completed throughout the wod then do 15 burpees at the end.

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