WEDNESDAY

SKILL

15 minutes

Toes to bar progression

METCON

OPEN & PERFORMANCE
“Life Alert”
AMRAP 4:
21/15 Calorie Row
21 Toes to Bar
21 Front Squats (95/65)

4 minute rest

AMRAP 4: 
15/12 Calorie Row
15 Toes to Bar
15 Front Squats (115/80)

4 minute rest

AMRAP 4:
9/6 Calorie Row
9 Toes to Bar 
9 Front Squats (135/95)

FITNESS
“Life Alert”
AMRAP 4:
21/15 Calorie Row
21 Toes to Bar
21 Front Squats (65/45)

4 minute rest

AMRAP 4: 
15/12 Calorie Row
15 Toes to Bar
15 Front Squats (75/55)

4 minute rest

AMRAP 4:
9/6 Calorie Row
9 Toes to Bar 
9 Front Squats (95/65)

*** You will have three scores for each amrap

WEIGHTLIFTING/OLY

Clean + Front Squat+ Push Press+ Push Jerk+ Jerk: (1+1+1+1+1) x 5

3 sets

DB hammer curl into strict press

DB Weighted Sit ups x 10 reps

Leg Lift Holds x 45 total seconds (sit on the floor with legs straight out in front of you. Hold heels up and try to maintain hollow body position)