Wednesday 5.15

WEDNESDAY
CrossFit
Strength: Power Clean
EMOM 10m : 2 Reps, touch and go

WOD: For Time, 22:00 time cap
80 Double Unders
15 Toes to Bar
Run 200m
40 Wall Ball 20/14
15 Toes to Bar
Run 400m
40 KB Swings 53/35
15 Toes to Bar
Run 200m
40 Front Squat 135/95
15 Toes to Bar

Sweat
Core: 3 Rounds
20 Barbell Rollouts
30 Windshield wipers
20 Lemon Squeezers

Conditioning: For Time
50 Double Unders
Run 200m
40 Wall Ball 20/14
15 Hanging Tucks
Run 400m
40 KB Swings 53/35, EYE HIGH
15 Hanging Tucks
Run 200m
40 Goblet Squat
15 Hanging Tucks

The Program
1. Strength and WOD

2. High Bar Back Squat
4-4-4-2-2-2

3. 4 Rounds
10 Front Rack Lunges 185/125
15 GHD Hip Extensions
10 STOH
rest 1:30

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