Wednesday

Warmup:
Group Warm Up

3x Roll Mid Thoracic
10x Lower Back Twist (Each Side)

Strength:
Deadlift
5x @ 60%
5x @ 70%
3x @ 80%
1x @ 90%
3x @ 80%
5x @ 70%

Accessories:
Handstand or Walk on Hands Practice
Beginners: 2-3 Minutes Kick up Into Handstand Hold
Intermediate: 3x ME HS Walk w/ Partner Assist
Advanced: 3x ME HS Walk Plate Step Ups

Metcon:

Feel the Pain:
“Freaky Frellen”
400m Run
21 Thrusters 95/65
21 KB Swings 53/35
21 Pull Ups
400m Run
15 Thrusters
15 KB Swing
15 Pull Ups
400m Run
9 Thruster
9 KB Swings
9 Pull Ups

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