Wednesday

WENDLER

Back Squat

GYMNASTIC CONDITIONING

4 rounds of:

45 seconds steady Row/Bike/Ski

15/10 Handstand Push ups

WOD

3 Rounds for time of:

3 Power Snatches - 50/35kg

5 Overhead Squats - 50/35kg

10 Burpees Over the Bar

3 minutes rest, then

3 rounds for time of:

9 Hang Power Cleans - 50/35kg

12 Front Squats - 50/35kg

15 Pull ups