CrossFit Wednesday:

Gymnastics/Strength:

3 x 10- L-Sit Leg Extensions

3 x 10- Box Shoulder Taps

3 x 50’- Single Arm KB OH Walking Lunge

3 x 10- Muscle-Up Ring Row

Conditioning:

“NANCY”

5 Rounds for time-

Run x 400m

15 OHS @ 95/65#

Masters Wednesday:

Strength:

Snatch Complex (High Hang-Hang-Floor): 3 x 3

Front Squat- 3 x 5

Mid-line:

Weighted Front Plank Holds: 3 x :30

Conditioning:

“Modified-NANCY”

5 Rounds for time-

Run x 200m

15 OHS @ 65/35#