Wednesday 9.16

WEDNESDAY
Strength 1: Low Bar Back Squat (15m)
4-4-4-2-2-2

Strength 2: EMOM 5m
10 Russian Twists
5-10 Push-ups
then EMOM 5m
10 Hollow Rocks
5-10 Double Mountain Clibers
then EMOM 5m
30s Forearm Plank

WOD: 8m AMRAP
10 Overhead Squat 95/65
10 Burpees

S: 65/45
L1: 75/55
Rx+: 115/75

Extra Work
1. Clean Pull
2-2-2-2-2-2, 110% 1rm Clean

2. EMOM 10m
O: 5 High Box Jumps
E: 5 Barbell Bent Over Row + 10s Chin Over Bar Hang

HomeWOD
Core: 15 Rounds
10 Hollow Rocks
10 Supermans

WOD: 8m AMRAP
10 Air Squats
10 Burpees
then 7m AMRAP
10 Push-ups
Hold 30s Forearm Plank