Wednesday 8/14

MOBILITY

WARMUP
3 Rounds
30 air squat
30 sec Pull up
30 sec sit up
30 sec rest

STRENGTH
BACK SQUAT
2-2-2- work to a heavy
then
execute 3 sets of 2 @ that weight 

WOD
5rds
(14 min cap)
10-lateral Wall ball (r)
10 wall ball
10 lateral wall ball (l)
10 med ball situp
200m med ball run

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eXpress WOD

​eXpress MOBILITY

eXpress WARMUP

WOD
Deck of Cards
Spade – Burpees
Hearts – x10m goblet carry (70/53)
diamonds – goblet squat
clubs – cal ski
Joker 15 cal echo
Ace = 15 king =14, queen = 13 and Jack = 12