Wednesday

SKILL

 

EMOM 9 min

 

Min 1 = :45 sec Row

Min 2 = :45 sec Plank Hold

Min 3 = :45 sec Bent Over Flys (5# or 2.5# plates)

 

STRENGTH

 

Back Squats

 

Every :90 sec

 

5 @ 40%

5 @ 50%

5 @ 60%

 

Every 2 min

 

5 @ 75%

3 @ 85%

1+ @ 95%

 

WOD

 

15 min AMRAP

 

40 DU’s or :45 sec of Single Unders

30 AB Mat Sit Ups

20 Plate OH Reverse Lunges

3 Wall Climbs