Wednesday 11.11

WEDNESDAY
Strength: Split Jerk
Find a 1 rep max (PR)

WOD: For Reps
3:00 Max Double Unders
then 4:00 AMRAP
10 Front Squat 135/95
10 Situps
then 3:00 Max Double Unders
then 4:00 AMRAP
10 Front Squat
10 Situps

S: Single Unders, 75/55
L1: Single/Double Mix, 115/75
Rx+: Hang Squat Clean

Extra Work
1. Clean and Jerk
EMOM 10m: 2 Reps

2. 21-15-9
Turkish Getup 53/35, alternating
Floor Press 53/35, each arm
Handstand Push-ups

HomeWOD
COREWOD
100 Situps
80 V Ups
60 Flutter Kicks
40 Weighted Getups
40 Double Mountain Climbers
60 Single Mountain Climbers
80 Hollow Rocks
100 Superman