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Wednesday

30
Apr

Wednesday

Workout of the Day
Warm up 4 Rounds
Every 90 seconds
7 Hollow Rocks
7 V-ups
7 Supermans
7 Push-ups

RDL
Warm up 8-7-6
4 x 6 Heavy
Alternate
Pull-ups/Body Rows Max Effort
L-pull up, dead hang, negatives
4 x 6

WOD
Begin and End with 3 forward/backward sprints from
back lot phone pole to 9th street
10-8-6-4
KB Swing
KB Lunge (rep number is each leg)

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