WEDNESDAY

Happy Hump day! I’ve been away and understand it’s been brutal outside. Tomorrow weather is supposed to break and just get better as the week goes on.  Hang in there!!

STRENGTH:

Deadlift

3/3/3/3/3

METCON

OPEN & PERFORMANCE
“Smooth Criminal”

AMRAP 15:

60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)

FITNESS
“Smooth Criminal”

AMRAP 15:

120 Single Unders

30 Wallballs (20/14)

15 Deadlifts (165/115)

CORE:

3 sets

15 candlesticks

20 crunches

WEIGHTLIFTING WEDNESDAY’S W/ MIKE @ 6:15

A deadlift 3/3/3/3/3 (same as class)

B Every 2 min for 12 min (6 sets)

High hang snatch + hang snatch. Progression

C. L SITS 3 X 30 sec from the box, or hang from rig with legs out or knees pulled in to scale