Conditioning:

“Wicked Wednesday”

10 Power Cleans (155/103)

20 Burpee Box Overs (20/16″)*

30 High-Lows*

400m Run

 

4 rounds for time

Compare to Wednesday, 14 August 2013

*Instructions:

Rx Burpee Box Overs require feet not to touch the box. Box must be cleared in order to count as Rx.

High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground. and then return to the up position to finish the rep. Perform 15 lowering in one direction, and 15 lowering in the other.

 

Mobility:

Hip Capsule Stretch – 1:30/side

Spine Smash – 2:00

Couch Stretch – 1:30/side

 

 

 

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