WEDNESDAY

Who got their first bar muscle up today? This guy did. Congrats Justin!!

STRENGTH:

Back squats

5 x 3

Warm up and then perform 5 sets of 3 reps of the same weight

CrossFit WOD:

10-9-8-7-6-5-4-3-2-1

power cleans 135#/95# RX+ 155#/115

K2E RX+ T2B

KB swings 53#/35# RX+ 70#/44#

EXTRA CREDIT:

plank hold for time with 45#/25# plate on your back