HUMP DAY

I find mid-week workouts are the toughest work outs to hit. I guess thats why Nationally Thursdays are the lowest attended days in a box. I always like to go after a quick hitter style WOD Wednesday and some strength work on Thursdays to get through the mid week lull.

So I have a great sprint style WOD that should be done in under 7 mins if you really push the tempo and get the purpose of the workout.

let me know your thoughts

BUY IN:

500m row

400m wheel

then

Mobility

FOCUS:

Day 3­ Week 2

Full Clean from Ground+Hand Clean

6×1+2 HBP

Bench Press 6×3 HBP

Double KB OH Hold Seated on Floor

5x30sec Hold HBP

WOD:

9-15-21-15-9

Push Press 35/25 lbs Dumbbells

Slam Balls 20/10 lbs

CASH OUT:

50 sit ups

Let us know your times

Stouty