Wednesday 2.17

WEDNESDAY
Strength: Hang Clean
EMOM 10m: Find a 1rm

WOD: 4 Rounds, each round 3:00 with 1:00
75 Double Under Buy In each round, then
8 Hang Clean 95/65
12 Jumping Squats

S: 65/45, Air Squats
L1: 75/55
Rx+: 115/75, 12 Pistols (alt.)

Extra Work
1. High Bar Back Squat
3-3-3, then 1-1-1-1-1 with 3s pause in bottom

2. 50 Burpee Box Jumps 24/20

HomeWOD
CoreWOD: EMOM 10m
10 Hollow Rocks
10 Deadbugs, alt.
20 Mountain Climbers

WOD: 4 Rounds
Run 400m/1:30
30 Walking Lunges
30 Russian Twists