Wednesday

 

WOD

 

PUSH PRESS: 10 (95/65) RX+ (#115/#75)

 

FRONT RACK LUNGE W/BAR 40’(95/65) RX+ (#115/#75)

 

OHS: 10

 

FRONT RACK LUNGE W/BAR 40’(95/65) RX+ (#115/#75)

 

AMRAP 12 MINUTES   

 


STRENGTH

 

ROMANIAN DEADLIFT 5X10 EVERY 3RD MINUTE

 

Extra Credit

Swing: 10 (#124/#88)

MU: 2

OTM 10 Minutes   

 

Lift/Skill/WOD #1

CL&J OTM 10 (Work to daily 1 RM)

Decrease load to 75%

CL&J Every :30 for 20 Intervals   

 

Lift/Skill/WOD #2

PD-B   

Pull up / dips 5 of each on the minute

Lift/Skill/WOD #3

 

Row: 2K for time