“Work it Wednesday” 24 minute amrap :30 handstand hold 20 db or kb snatches 53/35 :30 plank 200m run :30 squat hold 20 lunges *you can accumulate the :30 holds if needed.

Strength: Deadlift – 5 @ 55-65%, 5 @ 65-75%, 5 @ 75-85% WOD: 100 kb swings 53/35 At the top of each minute complete 5 burpees. (Starting at 3-2-1 go) Lifestyle: use a lighter kb 35/26

Strength: Back Squat – :10 EMOM (3 Reps, Build by Feel) Benchmark WOD: “Harper” AMRAP in 23 minutes 9 Chest-to-Bar Pull-Ups 15 Power Cleans (135/95 lbs) 21 Air Squats 400 meter Weighted Run (45/35 lb Plate) *you will take the plate off your...

Work it Wednesday: Min 0-8 20 DUs or 40 singles 15 KB swings 53/35 Min 8-16 10/8 Assault bike cals 20 sit-ups Min 16-24 10 pushups 10 lunges Min 24-27 AMRAP – Burpees

Strength: Deadlift – 1RM WOD: 15 min amrap 5 hspu’s 10 pull-ups 20 air squats Lifestyle: piked pushups Jumping pull-ups

Strength: Back Squat – :10 EMOM (4 Reps, Build by Feel) Benchmark WOD: “Karen” 150 Wallballs (20/14)