WEDNESDAY

fullsizerender-27WOD

Oly:
Power Clean
5 x 2 (AHAP)

Strength:
Front Squat
3 x 5 (70% of 1RM)

MetCon:
For Time:
25 Overhead Squats (75/55)
10 Wall Balls (20/14)
20 Overhead Squats
15 Wall Balls
15 Overhead Squats
20 Wall Balls
10 Overhead Squats
25 Wall Balls
*do not drop bar

Midline/Core Work (Done on your own):
3 rounds
20 Sit-ups
10 Flutter Kicks
20 Bicycle Crunches
10 Straight Legged Reverse Ab Crunches
10 V-ups
10 Plank Body Saw (On Elbows)
(refer to the CrossFit Amherst YouTube movement library links on BTWB) 

Mobility Work (Done on your own):
Roll thoracic spine (3:00)
Banded shoulder stretch (2 rds, 1:00 each side)
Banded lat stretch (2 rds, 1:00 each side)