Wednesday 4-24

Warm Up

800m Run or 1000m row
Dynamic Leg Swing Sequence
Bear crawl Length of Gym x2
Shoulder Prep

WOD

Performance

EMOM for 10 minutes
2x Push Press at 80% of 1RM

Then

5 Rounds
10 Deadlifts 275/185lbs
50 Double Unders (sub is 50 tuck jumps)

Fitness

20 minute EMOM
Even minutes: 3x Deadlifts
Odd minutes: 3x Push Press
Lifts should be heavy but light enough to maintain proper form