Wednesday 12.30

WEDNESDAY
Strength: Hang Squat Clean + Squat Clean
Find a 1 rep max in 15-20 minutes

WOD: For Time, 16 Minute Time Cap
60 Burpees
– EMOM perform 7 Deadlift 135/95
40 Wall Ball
– EMOM perform 4 Lateral Burpees
20 Clean and Jerk
– EMOM perform 2 Thrusters

S: 75/55
L1: 115/75
Rx+: 155/105

Extra Work
1. EMOM 18m
a. 5 Strict/Weighted Pull-ups
b. 12/9 Cal AB
c. 5 DB Bench Press + 5 DB Bent Over Row (SA, each side)

HomeWOD
CORE
20 Rounds
15s Hollow Rocks/Hollow Hold (alternate)
10s Rest

WOD: 4 Rounds
20 KB Swings/Weighted GTOH
Run 400m/2:00 Cardio