Wednesday

WOD

Sumo Deadlift High Pull: 15 (#115/#75)

Push Press: 12

5 rounds for time

 

Accessory

OHS 10x3 OTM

 

Extra Credit

Legless Rope Climb: 1 OTM 10

 

Lift/Skill/WOD #1

CL&J: OTM 20 (Work up)

 

Lift/Skill/WOD #2

GHD Sit Up: 25

GHD Hip & Back Ext: 25

3 Rounds for completion   

 

Lift/Skill/WOD #3

Sprint: 50M x 10 – 1:00 Rest between efforts

Rest 3:00

Sprint: 100M x 5 – Rest 1:00 Between

Rest 3:00

Sprint 400M for time (Set PR)   

 

Lift/Skill/WOD #4

Row: 3000M for time