Wednesday

Wednesday- Squat/Pull CP + Mixed MAP
A1. Back Squat @ 20X1, 4 x 4-5 reps, rest 30 sec
A2. Rope Climbs, 4 x 3 reps TnG, rest 2 min **use legs
+
4 min @ 80%
Row 500m
25 Wall Ball, 20#
20 Box Jump Overs, 24”
15 Toes to Bar
50 Double Unders
15 Burpees to 8” target
15 Power Snatch, 75#
rest 4 min
6 min @ 90%
Row 500m
25 Wall Ball, 20#
20 Box Jump Overs, 24”
15 Toes to Bar
50 Double Unders
15 Burpees to 8” target
15 Power Snatch, 75#
rest 4 min
For time @ 100%
Row 500m
25 Wall Ball, 20#
20 Box Jump Overs, 24”
15 Toes to Bar
50 Double Unders
15 Burpees to 8” target
15 Power Snatch, 75#

A1. 225/275/325/345
A2. Done

8 box jumps
7 DUs
Time: 8:14