Wednesday

Warm Up:

• Foam Roller - Free Elements
• Med Ball Man Test
• Prowler Push x20 yds (4 trips - Switch Partner at each end)

Strength W.O.D.

• 165# Squat Clean & Jerk  x20
• OR
• KettleBell Complex x20

**KBC consists of 2 Kettlebells (Athlete's Choice)
-Clean to Rack
-Front Squat
-Jerk to Lock Out (No Muscle Up)

Speed Work
50 yd. Sprint x8
**Rest 60 seconds between efforts

Stay strong!
-Johnny