“Work it Wednesday” 25 min amrap 20 db or kb snatches 50/35 20 sit-ups 20 box step ups 24/20 (no jumping!) Lifestyle: 35/25

Strength: Power Clean & Jerk – 1RM WOD: 12 min AMRAP Curtis P’s 75/55 *each time you break, run a 200m Curtis Ps are: 1 power clean + 1 lunge (each leg) + 1 push press

Hero WOD: “Wood” 5 Rounds for time of: 400m Run 10 Burpee Box Jumps 24/20) 10 Sumo-deadlift high-pull (95/65) 10 Thruster (95/65) Rest 1min Lifestyle 75/55

Work it Wednesday: On a running clock Amrap Min 0-8 200m Run 15 Push ups 10 Box jumps 24/20 Amrap Min 8-16 10 cal bike 15 Sit-ups 10 Lunges Amrap Min 16-24 12 cal row 10 alt db snatch 50/35

Strength: Power Clean & Jerk – 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, HS WOD: 3 – 3 minute rounds 2-4-6-8-10-12-14-16-18-….. Power cleans Burpees *climb the ladder as far as you can, after each 3 minute round take a 1 minute rest...

Strength Snatch – 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, HS Hero WOD: “Klepto” 4 Rounds 27 Box Jumps (24/20) 20 Burpees 11 Squat Cleans (145/100) Lifestyle: step ups, squat cleans 95/65