Wednesday 10.7

WEDNESDAY
Strength: Squat Clean
EMOM 10m: 3 Reps

WOD: 21-15-9
KB Swing, 53/35
Pull-ups
Cal Row

S: 35/26, Jumping Pull-ups
L1: 53/35, Banded Pull-ups
Rx+: 70/53, CTB Pull-ups

Extra Work
1. Barbell Good Morning
5-5-5-3-3-3, get heavy

2. For Time
Row 1000m
50 GHD Situps
50 GHD Hip Extensions
30/25 Cal AB

HomeWOD
CORE
Accumulate 3m in a Forearm Plank
Accumulate 100 Hollow Rocks
ME Seated Straight Leg Lifts (alt) 2m

WOD
10 Rounds
10 Jumping Lunges
10 Bicycle Situps (each side)
10 Plank Push-ups