WEDNESDAY

WOD

Strength:
Deadlift
5 x 3
Build to a heavy 3
(no bounce, touch & go)

MetCon:
6 Minute AMRAP
20 Calorie Row
30 Dumbbell Snatch (alt.) (50/35)
20 Toes-to-bar
30 Dumbbell Push Jerk (15 each side)
20 Box Jumps (24/20)
30 Burpees
20 Dumbbell Front Rack Reverse Lunges (alt.)

-Rest 3:00-

12 Minute AMRAP
20 Calorie Row
30 Dumbbell Snatch (alt.) (50/35)
20 Toes-to-bar
30 Dumbbell Push Jerk (15 each side)
20 Box Jumps (24/20)
30 Burpees
20 Dumbbell Front Rack Reverse Lunges (alt.)