Wednesday October 11th

FIT

WOD
5 ROUNDS:
5 Squat Snatches
40 Double Unders
—Rest 2:00—
4 ROUNDS:
12 Ring Dips
8 Hang Squat Cleans
400m Run
—Rest 2:00—
3 ROUNDS:
18 KB Swings
18 Goblet Squats
40 Russian Twists

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BURN

STRENGTH
3 SETS:
10 Bench Press
*Work up in weight

SWEAT
EMOM 6
1) :30 Push Ups
2) :30 Ring Rows
Then…
EMOM 12
1) 100m Sprint
2) 10/side Single Arm KB Push Press
3) :30 KB Swings