Wednesday 6.5

Wednesday 6.5

WEDNESDAY
CrossFit


Strength: High Bar Back Squat
5-5-5, then 2-2-2 with 3s pause in bottom

WOD: 3 Rounds
35 Burpees
25 Toes to Bar

S: 25 Burpees, 15 Scaled TTB
L1: Scaled TTB
Rx+: 1 Wall Climb each break in TTB

Sweat
Core: 4 Rounds
200m KB Carry, 100m R arm, 100m L arm
30 Russian Twists w MB
10 MB Toe Touches

Conditioning: 3 Rounds
Run 200m
rest 30s
Row 300m
rest 30s
Run 400m
rest 30s
Row 500m
Rest 60s

The Program
1. Strength and WOD

2. EMOM 14m
O: 5 Box Jumps 40/34
E: 7 Hang Squat Clean 135/95 VERY FAST

3. Core WOD: 10m AMRAP
10 GHD Situps
10 KB Swings 70/53