WEDNESDAY

This is a repeat wod. These numbers are tough to hit. If they look too aggressive, make a plan. Reduce numbers and set a reasonable goal and hit it. No ego here, just work.

Part A

3 Rounds

10 500 Meter Row

10 Hamstring Rower curls

10 Alt single hand Russian KB Swings 44/36

Part B

Tempo work. Let’s hit it. That’s a three second negative guys. Let’s count it slowly. Don’t rob yourself of this time under load.

Deadlift

3011

3/3/3/3

Part C

EMOTM X 21

Minute 1: 18/15 Cal Row

Minute 2: 15 Box Jumps 24″/20

Minute 3: 8 Deadlifts 225/155

Scaled: 135/95