**If you did not do the CrossFit Total on Monday, make that up today. We will be using those numbers for our upcoming programming.
GROUP PREP
2 Rounds:
10 Calorie Bike
5 Russian Baby Makers
10 Push up Scap Retractions
Barbell Warmup
STRENGTH
Take 15 minutes to find a 1 Rep Max Bench Press
WOD
On the 0:00]
1 Round:
30 Lateral Barbell Burpees
30 Power Clean and Jerks (95/65) (Fitness 65/45)
[On the 5:00]
2 Rounds:
15 Lateral Barbell Burpees
15 Power Clean and Jerks (95/65)
[On the 10:00]
3 Rounds:
10 Lateral Barbell Burpees
10 Power Clean and Jerks (95/65)
STIMULUS
• With rest built in, move quickly through each interval
• You should have at least 1 minute of rest before beginning the next round- scale accordingly
MOBILITY
Banded Tricep Stretch
Banded Hamstring Stretch
Butterfly Stretch
OPTIONAL POST WOD
Capacity Builder
For Time:
21-18-15-12-9-6-3:
Unbroken Deadlifts (185/135)
CrossFit Reserve 