High Performance(Wednesday)
1.Warm Up
Stretch
Crossover Symmetry
WY Negative x10
Snow Angel x10
ATYT x10
2.Skill
Strict Pull Up/Ring Dip/Ring or Bar Muscle Up
EMOM x11
1-4
2-2
3-4
*If you do not have Pull ups you will perform 12 Ring Row EMOM
3. WOD
E3M12Mins
15 Burpee
20 Hang DB Clean & Jerk 70/50
ALT Hands each RD
4. Injury Prevention
Hip
Bulgarian Split Sqt x12/leg
*if you want to make this a little harder grab a DB and hit it!
Categories: Daily WOD
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