Wednesday 8.21

WEDNESDAY}
CrossFit
Strength: Front Squat
4-4-4-2-2-2, Reps of 2 done with 3s pause in bottom

WOD: 3 Rounds, 1:30 each part, Max Reps
Overhead Squat 95/65
Toes to Bar
Burpees (lateral over bar)
– Rest for 45s

S: Front Squat 75/55, Situps
L1: 75/55, Scaled TTB
Rx+: 115/75

Sweat
Core: 12m AMRAP
5 Plate Getups
Run 200m
15 Hollow Rocks
10 Burpees
20 Russian KB Swings

Conditioning: 3 Rounds, each part 1:30
Goblet Squat
Weighted Situps w MB
Wall Ball
KB Swings, full OH
– rest 45s

The Program
1. Strength and WOD

2. 10m AMRAP
15 KB Swings 70/53
15 Box Jumps, must step down

3. 100 GHD Situps AFAP

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