Wednesday WOD

Warm-up
Warm-up
Row 500m

Hip Mobility
– Spiderman/Pigeon/Down Dog

3 Rounds:
– 5 PVC Kang Squats
– 10 KB Swing
– 10 KB Goblet Squat
– 5 Yoga Push-Ups

Strength
Back Squat (See below – Use same 1RM + 10# from last week)
1×3 @ 63%
1×3 @ 72%
1×3 + @ 81%

Last set is ME

Metcon
Metcon
3 Rounds for time:
– 500m Row/Ski
– 20 Power Cleans 135/95