Wednesday 12.9

WEDNESDAY
Strength: Push Press
Find a 1rm

WOD: For Time
21-15-9
Toes to Bar
9-7-5
Front Squat 135/95*

  • This should not be able to be done unbroken especially if scaled.

S: Situps, 75/55
L1: Weighted Situps or Scaled TTB, 115/75
Rx+: 205/145

Extra Work
1. Deadlift
3-3-3-3, done in 10 minutes or less
then 50 Deadlift 315/205, every break perform 10 HSPU, start strict then finish set with kipping once strict fails

HomeWOD
CORE
150 Situps
– EMOM perform 5 Double Mountain Climbers

WOD
5:00 Cardio
Then 21-15-9
Burpees
Lunges (each leg)