Wednesday

Reminder: Yoga with Katie @ 6a
A. Open with Hip Flow – downstairs (6-7 minutes)
B. FS @ 4211: 5,5,5 (12-15 minutes)
C1. Double KB Swing (eye level) – play – 8-10 reps
C2. Muscle Up Practice – Bar or Ring – Strict or kipping. If no MU, Shoot thrus – 2 mins of work/rest
C3. Heavy Dball on Shoulder Step ups – 10-14 Alt Steps; Switch shoulders half way – Play with box height.
X 3 sets
+
For Time:
30 1A KB Thrusters (15/15) red/purple
30 KBS(overhead)
400 M Run
20 1A KB Thrusters (10/10) (green/yellow)
20 KBS
400 M Run
10 1A KB Thrusters  (5/5) (yellow/blue)
10 KBS
400 M Run
NOTES:
- BIG tempo on the front sq. Work on Holding chest up in the hole
- Dbl KB swing will requite wider leg stance. Use a Neutral grip on versus, pronated
- We’d like to see a 90degree bend in the knee and hip for the Dball shoulder step ups
- Chest up on those 1A KB Thrusters.