040616-Wednesday

The Script: Wednesday 4/6

The Warm Up: 5:00 Wall Ball EMOM                     

10 Wall Balls

5 Burpees

[+3/2 Strict Pull Ups for those capable]

 

The Specific Warm Up: Coaches Choice                           

 

The Strength: Push Jerk 2 Rep Max                        

 

The Conditioning: 3 RFT                              

Fence Post Run

12 Shoulder to Overhead (135#/95#)

24 Deadlifts 

 

The Extra Work: 

3x9 Each Arm Alternating Dumbbell Curls

3xME Diamond Push Ups