WEDNESDAY

WOD

Strength:
8 Minute EMOM (alt.)
Minute 1: 16 Single Arm Bench Bent Over Rows (8 each)
Minute 2: :30 Handstand Hold

MetCon:
4:00 AMRAP x 4 (alternate)
(rest 2:00 between AMRAPs)

4 Minute AMRAP
10 Box Jump Overs (24/20)
10 Toes To Bar
10 Dumbbell Hang Clean & Jerk (50/35)

4 Minute AMRAP
10 Single Arm Kettlebell Thrusters (53/35) (5 each)
10 Med Ball Sit Ups (20/14)
10 Russian Kettlebell Swings