Wednesday 10.21

WEDNESDAY
Strength: Front Squat
Find a 1rm in 15-20 minutes

WOD: 7 Rounds
5 Front Squat (taken from floor)
6 Bar Facing Burpees

Rx+: 70% 1rm
Rx: 60% 1rm
L1: 55% 1rm
S: 50% 1rm

Extra Work
1. EMOM 12m
O: 3-5 Ring Muscle Ups
E: 6 Step Back Lunges, Back Rack, Heaviest Able (3/3)

2. 3 Rounds
Row 500m
Run 400m
rest 2:00

HomeWOD
CORE
3m Max Situps
rest 1m
3m Max Push-ups
rest 1m
3m Max Hollow Rocks

WOD
100m Walking Lunge (forward)
100m Burpee Broad Jump
100m Walking Lunge (backwards)
100m Bear Crawl
100 Air Squats