CrossFit Wednesday:

Gymnastics/Strength:

3 x 10- Ring PushUps (1 ct. hold at bottom)

3 x :20 sec L-Hang (Pull Up Bar, Rope, Rings)

3 x 7- Supine Straight Arm OH DB Flys (On Bench)

Conditioning:

For time-

Row x 60 Calories

50 Push-Ups

40 T2B

30 Power Cleans @ 115/75#

20 Pull Ups

10 HSPU

Masters Wednesday:

Gymnastics/Strength:

3 x 10- Ring PushUps (1 ct. hold at bottom)

3 x :20 sec L-Hang (Pull Up Bar, Rope, Rings)

3 x 7- Supine Straight Arm OH DB Flys (On Bench)

Conditioning:

7 Minute AMRAP-

7 Plate Burpees

7 OHS @ 95/65#

7 G2OH w/DB