WEDNESDAY

CrossFit
Strength : Deadlift
– 10 Minutes to find a 2 rep max
– EMOM 6m : 4 Fast Reps

WOD: 12m ARMAP
6 STOH 135/95
10 Pistols (alt.)
6 Hang Power Clean
10 Broad Jump

S: 75/55, Jumping Squats. L1 95/65. Rx+: 165/115

Sweat

Core: 10m AMRAP
Bar Rollouts
– EMOM perform Weighted Situps w/ medbal

Conditioning: 12m AMRAP
6 KB Squat
10 Jumping Squat
12 KB Swing, eye high
10 Broad Jump

The Program
1. Strength and WOD

2. 5 Rounds
12 GHD Situps
12 GHD Hip Extensions
– immediately after perform 70 Pullups AFAP