Wednesday

SKILL

 

EMOM for 9 min

 

Min 1 = 8-10 HS Wall Kick Up

Min 2 = 8-10 Hollow hold to L-Sit Press Up

Min 3 = :30 sec PVC OHS Squat Therapy (Stand in front of uprights)

 

STRENGTH

 

Sumo Deadlift

 

Take 15 min to find a heavy 2-RM for today

 

**New Athletes find a heavyish 4 reps @ 2120 tempo

 

WOD

 

“Choose your poison”

 

“Cindy”

15 min AMRAP

 

5 Pull Ups

10 Push Ups

15 Air Squats

 

OR

 

“Mary”

15 min AMRAP

 

5 HSPU

10 Alternating Pistols

15 Pull Ups