High Performance(Wednesday)
1.Warm-Up (10Mins)
Stretch
Crossover Symmetry
-WY Negative x10
-Snow Angel x10
-ATYT x10
2.Skill (11 Mins)
Ring/Bar Muscle Up/Ring Dip/Strict Pull up
EMOM X 11
Min 1-4
Min 2-2
Min 3-4
Min 4-REST
* you will perform one of these skill movements and either hit the desired amount of reps or Max Effort exertion within the allotted time period.
3.WOD (20mins)
6RDS
200m Run
15 Burpee
Rest 1min b/w sets
*Let’s see what kind of performance you can demonstrate today! This is all about what you have in the gut!
4.Injury Prevention (5mins)
Hips
4RDS
Skater Sqt x12/leg
Categories: Daily WOD
Leave a Reply