Wednesday 6.25


Strength: EMOM 12m
O: 10 Pistols (5/5)
E: 5 Good Morning, increase as able

Conditioning: 150 Wall Ball, 14m Time Cap
– E 2m including beginning perform 5 Burpees + 8 Pull-ups

S: 100 Wall Ball, Jumping Pull-ups
L1: 3 Burpess + 5 Pull-ups (banded)
Rx+: CTB Pull-ups

Core: 4 Rounds
25 Situps
25 Supermans
10 OH Plate marches (5/5) 45/35
5 Plate Geups
– after 4 rounds, row 600m or AB 30/25 Cal

Conditioning: For Time, 17m Time Cap
Run 400m, then
150 Wall Ball
– E2m perform 10 eye high KB swings + 5 Burpees

The Program
1. Strength and WOD

2. 5 Rounds, each round 3:00 with 1:00 rest
3 Overhead Squat 185/125
6 Hang Power Clean

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