Wednesday 1.13

WEDNESDAY
Strength: Squat Clean
EMOM 12m
1-6: warmup 1-3 reps
7-12: 1rm attempts

WOD: 2 Rounds, 15 min Time Cape
20 KB Swings 53/35
20 Pull-ups
20 SDLHP
20 Goblet Squats
20 Box Jumps 24/20
20 Pull-ups

S: 15 reps, 35/26, Jumping Pull-ups, Step Ups
L1: 35/26, Scaled Pull-ups
Rx+: 70/53

Extra Work
1. High Bar Back Squat
EMOM 12m: 3 Reps

2. Barbell Good Morning
5-5-5-5-5

HomeWOD
Core
EMOM 8m: 5-10 Push-ups + 5-10 Situps

WOD: 21-15-9
Up Downs
Broad Jumps
Jumping Squats
then after 21-15-9 perform 30 Burpees AFAP