240724 Wednesday WOD

Warm-Up (10-15 minutes)

1. Arm Circles – 1 minute each direction and finish with a lat stretch.
2. Cat-Cow Stretches – 10 reps
3. Band Pull-Aparts – 2 sets of 15 reps
4. Good mornings – 15 reps with unloaded barbell

Strength Workout

1. Deadlifts

• 4 sets of 6-8 reps
• Rest 2-3 minutes between sets

1. Bent-Over Barbell Rows

• 4 sets of 8-10 reps
• Rest 1-2 minutes between sets

Metcon

7 Rounds For Time:

7 Thrusters (95/65)

7 Burpees over the Barbell

Cool Down (10 minutes)

1. Child’s Pose – 2 minutes
2. Cat-Cow Stretches – 1 minute
3. Thoracic Spine Rotation – 1 minute each side
4. Lat Stretch – 1 minute each side