Wednesday
WOD 3 rounds for time of: Run 400m 21 Heavy Russian Swings 21 Burpees Post times to the Zen.
WOD 3 rounds for time of: Run 400m 21 Heavy Russian Swings 21 Burpees Post times to the Zen.
Lifting!! EMOM 12 minutes: In two minutes complete the following complex: 1 rep of the following complex for max loads Deadlift / hang clean / hang clean and jerk Do not put the bar down between lifts. And be sure to differentiate between the lifts. Then: EMOM 12 Minutes EVEN: Box Back Squat 5 reps
WOD 20 minute AMRAP of: 4 Chest to bar pull ups 6 Push ups 8 One legged squats alternating Post rounds completed to the Zen.