CrossFit Wednesday:

Gymnastics/Strength:

3 x 10 DB Reverse Lunges (Held at sides)

3 x 7 Bottoms Up KB Press (Single Arm)

3 x 10 KB Renegade Rows (5 per arm)

3 x 3 Strict Tempo Rings Dips at 5532

3 x 3 Straddle Body Lever (on floor w/7 second descent)

Conditioning:

30-20-10 for time-

DB Thrusters

Hand Release Push Ups

Double Unders (60-40-20)

Masters Wednesday:

Strength:

Complex: Hang +Hi Hang Snatch: 4 x 3

Front Squat: 3 x 3 Tempo: 33X1

Accessory:

GH Raise: 3 x 5 w/3 second descent

Conditioning:

For time-

75 KB Russian Swings

75 Ab Mat Sit Ups