Wednesday

CONDITIONING

E.M.O.M

Min 1: 10-15 Toes to Bar

Min 2: 10-15 Toes to Bar

Min 3: 10 Front Squats - 60/40kg

Min 4 Rest

Min 5: 10-15 Toes to Bar

Min 6: 10 Front Squats - 60/40kg

Min 7: Rest

min 8: 10-15 Toes to Bar

Min 9: 10 Front Squats - 60/40kg

Min 10: 10 Front Squats - 60/40kg

WOD

A.M.R.A.P in 9 minutes of:

16 Dumbell Snatches - 50/35lb

3 Bar Muscle ups

10 minutes rest, then.

15/12/9/6/3 of:

Cal Row/Bike OR Ski

Thrusters - 40/30kg

Time Cap: 7 minutes