Wednesday - 261125

CrossFit W.O.D:
Strength:
4 Super sets:
8/8 KB Row (on box/bench)
+
5-8 Strict deficit/regular hand stand push up
or pike push ups

Metcon:
14min AMRAP of:
10-12-14-16…
Box jumps over
Hang Power Clean (#50/35)
KB Swing (#32/24)

CrossFit Strength:
Part A:
Back rack Lunges
6-6-4-4-2-2-2

Part B:
4 Sets:
30 Sec Wall-sit
+
12-15 Dual DB suitcase jump squat (light weight)

Metcon:
3 Rounds
30 Sec Work- 30 Sec rest
min1- Max Snadbag Over shoulder (#75/45)
min2- Max DB weighted dip (#15/8)