Wednesday 6.9

WEDNESDAY
Strength: Thruster
3-3-2-2-1-1-1

WOD: For Time
Run 200m
40 Wall Ball 20/14
Run 200m
30 KB Swing 53/35
Run 400m
20 Front Squat 95/65
Run 400m
10 Power Clean and Jerk

S: Reps 20-20-10-10, 35/26, 65/45
L1: 35/26, 75/55
Rx+: 70/53, 115/75

Extra Work
1. Squat Clean
EMOM 10m: 2 Reps

2. 3 Rounds, each round done UB
8 RDL 75/55
8 Power Clean
8 Front Squat
8 STOH
8 Back Squat
8 Bent Over Rows

HomeWOD
10m AMRAP
4:00 Cardio Buy In, then AMRAP with remaining time
15 KB Swings or Weighted Ground to OH
15 Jumping Squats

rest 8 Minutes

10m AMRAP
50 Hollow Rock Buy In, then AMRAP with remaining time
10 Up Downs
10 Push-ups
10 Situps
10 Lunges (alt)