Wednesday WOD
Warm-up
Warm-up
Row 500m
2 Rounds:
– 10 Banded Good Mornings
– 10 Push Ups
– 10 Goblet Squats
– 10 KB Swings
Strength
Sumo Deadlift (Find 1RM in 12 minutes)
Metcon
Metcon
3 Rounds for time of:
12 Deadlifts 185/135
1 Rope Climb, 15 ft
6 Push Jerks 185/135
1 Rope Climb, 15 ft
12 Deadlifts 185/135
1 Rope Climb, 15 ft
6 Push Jerks 185/135
1 Rope Climb, 15 ft