Wednesday 8.28

WEDNESDAY
CrossFit
Strength: Hang Squat Clean
EMOM 6m : 3 Reps
then E2M for 4 Sets : 2 Reps

  • Get heavy for the 2s

WOD: 3 Rounds, 20:00 Time Cap
Row 500m
25 pull-ups
5 Wall Climbs
200m Plate run 45/35

S: Row 250, Jumping Pull-ups, 3 Wall Climbs, No Plate Run
L1: Banded Pull-ups, 4 Wall Climbs, 35/25 Plate
Rx+: CTB Pull-ups

Sweat
Core:
50 Hollow Rocks
50 Supermans
50 Situps
50 Double Unders
50 MB Ground to OH
SPRINT 18/15 Cal AB

Conditioning: 15m AMRAP
Row 250m
25 Jumping Pull-ups
5 Wall Climbs
200m Plate Carry 45/35
20 Russian Twists (10/10)

The Program
1. Strength and WOD

2. Front Squat
3-3-3-3-3

3. 3 Rounds
35 Wall Ball 20/14
40 Pistols (20/20)
15 Power Snatch 115/85
15 KB STOH 53/35
– Rest 1:30

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