Wednesday 4.3


Strength: High Bar Back Squat
4-4-2-2, then 1-1-1-1 with 5s pause

15 Toes to Bar
15 Wall Ball 20/14

S: 10/10, scale as needed
L1: Scaled TTB

Rx+: 3 Burpees every break during set of 15


Core: 100 Hollow Rocks
– EMOM including start: 5 KB Swings OH

Conditioning: 15m AMRAP
15 Weighted Situps
15 Box Jumps
Row 300m

The Program

1. Strength and WOD

2. 50 Strict HSPU, 100 GHD Hip Extensions, Row 1000m

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