Wednesday WOD

Warm-up
Warm-up
Row 500m

3 rounds:
– 10 Banded Good Mornings
– 10 Walking Lunges
– 10 Ring Rows
– 3 Wall Walks

Group Barbell Warm-Up – 2x
– 5 DL
– 5 HPC
– 5 FS
– 5 PP

Strength
Deadlift (7-5-3)
Find challenging set of 7, set of 5 and set of 3 — not maximal

Metcon
Metcon
3 Rounds for time:
– 2 Rounds of Cindy
– 1 Round DT

1 Round of Cindy is:
– 5 Pull-Ups
– 10 Push-Ups
– 15 Air Squats

1 Round of DT is:
– 12 Deadlifts 155/105
– 9 Hang Power Cleans 155/105
– 6 Push Jerks 155/105

** – Credit: CrossFit Linchpin