Wednesday WOD

Warm-up
Warm-up
Row 500m

Shoulder/Hip Mobility
– Twisted Cross/Threaded Needle
– Spiderman/Pigeon

2 Rounds:
– 7 PVC Kang Squats
– 7 KB Swing
– 7 KB Goblet Squat
– 7 Ring Rows
– 7 Yoga Push-Ups

Strength
Back Squat (See below – ADD 10# to 1RM estimation)
Add 10# to your 1RM for the loading calculations below

1×5 @ 59% of 1RM
1×5 @ 68% of 1RM
1×5+ @ 77% of 1RM

Last set is ME reps

Metcon
Metcon
3 Rounds for time:

– 400m Run
– 21 Russian KB Swings 70/53
– 10 Strict Pull Ups

Scale for Strict Pull Ups is negative pull ups (3+ sec descent)