Benchmark Wednesday- Zembiec

Warm-Up- 5 Minutes

Double Unders set pace. Every trip up or mess up perform 3 ball slams. 

Mobility

Anterior Calf Smash- Lax Ball

30 PVC Dislocates

Human Pretzel

Hip Smash- Lax Ball

WOD- 5 Rounds 

11 Back Squats- 185/135

7 Burpee Pull-Ups

400m Run