CrossFit Wednesday:

Gymnastics/Strength:

3 x 5: (Ring Swing + Strict Ring Pull Up)

3 x 5 Strict Ring Dips + 3 Kipping

3 x :20 HS Holds (Wall Facing)

3 x 10 HS Shoulder Taps

3 x 10 Weighted Hip Extensions

Conditioning:

REVERSE ‘FRAN’-

9 Pull Ups

9 Thrusters @ 95/65#

15 Pull Ups

15 Thrusters

21 Pull Ups

21 Thrusters

Masters Wednesday:

Strength:

Power Snatch: 4 x 4

Front Squat- 4 x 4

Mid-line:

GHD Sit Ups- 3 x 10 (Weighted)

Conditioning:

REVERSE ‘FRAN’-

9 Pull Ups

9 Thrusters @ 95/65#

15 Pull Ups

15 Thrusters

21 Pull Ups

21 Thrusters