CrossFit Wednesday:

Gymnastics:

3 x 2- Skin the Cats

3 x :20 second Hanging L-Sit

3 x 10- HSPU

3 x 7- Straight Arm DB Flys

Conditioning:

For time-

1000m Row

30 Push Press @ 115/75#

30 Box Jumps @ 24/20”

30 Thrusters @ 95/65#

10 Rope Climbs

Masters Wednesday:

Strength:

Clean Complex (Hi-Hang + Hang + Full Clean + Jerk) – 3 x 2

Back Squat- 4 x 2

Conditioning:

7 Minute ARMAP-

50’ Shuttle Run x 2 (N-S x 2 Trips)

10 SDHP with KB @ 53/35#

10 Hand Release Push-Ups