CrossFit Wednesday:

Gymnastics/Strength:

OHS: 3 x 10

-THEN-

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 (Box or Wall Facing)

3 x 10 Weighted Hip Extensions

Conditioning:

For time-

Row x 100m

10 Burpees

Row x 200m

20 Burpees

Row x 300m

10 Burpees

Row x 400m

20 Burpees

Masters Wednesday:

Strength:

Power Snatch: 4 x 3

Front Squat: 2 x 4, 2 x 3

Accessory:

GH Raise: 3 x 5

Conditioning:

2 Rounds for time-

Run x 400m

30 Step-Up/Step Down @ 24/20”

30 American KB Swings @ 53/35#