WEDNESDAY

Rowing circle … of friends

A. SKILL

pistol progression. If you have your pistols, work on weighted pistols

B. METCON

EMOTM x 21

Min 1: 12 wall balls 20#/10′ 14#/9″

Min 2: 15 medball situps

Min 3: 30 du’s

C. ACCESSORY WORK

5 sets

5 Ring false grip pull ups 

5 windshield wipers on the rings or w barbell

20 sec L hold

15 good mornings w/ empty bar

WEIGHTLIFTING/OLY

1. Deadlift 5 x 5

2. 3 sets

one arm seated (on the floor w legs out front) db press 10 each arm

bulgarian split squat 10 each leg w barbell in front rack position

3. Accessory work from today’s programming