Wednesday

SKILL

EMOM for 9 min

Min 1 = 12 Plank Ups

Min 2 = 15 V-Ups

Min 3 = 12-14 Alt Pistols

STRENGTH

4 Rounds of:

7 Push Press @ 60-65% of most recent C&J 1-RM

rest :30-:40 sec

10 Bent Over BB Row @ 21×1

rest 1 min

WOD

4 Rounds @ each movement for Max Reps

:30 sec ON / :30 sec OFF

** Wall Ball

** Dips  (box, bench, rings, matador…)

** Push Press (115/75)(95/65)(75/55-45)

** Row