CrossFit Wednesday:

Gymnastics/Strength:

3 x 10 DB Reverse Lunges (Held at sides)

3 x 7 HSPU

3 x 10 Supine Barbell Rows

3 x 10 Strict Rings Dips

3 x 20 V-Ups

Conditioning:

4 Rounds for time-

Row x 400m

30 Wall Balls

Masters Wednesday:

Strength:

Complex: (Hang Snatch+ 2 OHS): 6 x 1

Front Squat: 2 x 4, 3 x 3

Accessory:

GH Raise: 3 x 7

Conditioning:

3 Rounds for time-

12 Full Cleans @ 95/65#

15 Pull-Ups

30 Double-Unders