CrossFit Wednesday:

Gymnastics/Strength:

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

3 x (5 Strict Ring Dips + 3 Kipping)

3 x :30 HS Holds (Wall Facing)

3 x 10 HS Shoulder Taps (Wall Facing)

3 x 10 Weighted Hip Extensions

Conditioning:

4 Rounds for time-

50 Double Unders

10 HSPU

12 T2B

Masters Wednesday:

Strength:

Power Snatch: 4 x 4

Front Squat- 2 x 4, 2 x 3, 2 x 2

Mid-line:

Foreman Plate Holds- 3 x :30seconds

Conditioning:

For time-

30 Squat Clean Thrusters @ 95/65#