Wednesday 10/21

Fitness -

A. Back Squat x 5 reps EMOM x 6 min @ tough weight

B. Negative Pull ups x 3 x 3 sets *As slow as possible, no more than 1 min rest between sets

WOD

15 min AMRAP

10 Hang Power Cleans (95/65)

15 Wall Balls (14/10)

50 Single Unders

Performance -

A. Back Squat x 5 EMOM x 6 min

@ 70 - 73%

B. Weighted Strict Pull Ups x 5 x 3 sets

* no more than 1 min rest between sets

WOD

15 min AMRAP

10 Power Cleans (135/95)

20 Wall Balls (20/14)

30 DU's

Zone-

A1. Bulgarian Split Squats x 10 each leg x 3 sets

A2. Ring Rows x 10 x 3 sets @ 3321 tempo

A3. Tuck ups x 20 x 3 sets

WOD

15 min AMRAP

10 KB Swings

15 Wall Balls

20 Cal Row