Wednesday, December 9th

Athlete Warmup: Row, Run or Bike —> get the blood flowing

+++++++++++++++++++++++++++++

Midline Work: 2 Rounds of

Back Extension with KB x 15

GHD situps x 20

++++++++++++++++++++++++++

Practice: Clean & Jerk

+++++++++++++++++++++

Strength: Sumo Deadlift 5x5

++++++++++++++++++++++

WOD: 21-15-9

Clean & Jerks 135/95#

Pullups