Wednesday October 16th

FIT

WOD

A) E4M x 4 (16:00)
200m Run
12 Box Jumps
2 Rope Climbs
*Rest remaining time*

--REST 2:00--

B) 7:00 TO BUILD TO HEAVY...
1 Power Snatch
+ 3 Hang Power Snatch Snatch
+ 2 Overhead Squats

--REST 2:00--

C) 3 ROUNDS:
12 Burpee Over Bar
18 Ball Slams
12 Med Ball Step Ups

(Time Cap: 8:00)

(Total WOD Time: 35:00)

PART A
D - Choose height, 4 Rope Pulls/15 Ring Rows
F - 24/20"
P - 400m Run, 30/24", Legless RC
PART C
D - Choose weight
F - 20/15 [Ball]
P - 35/20 [Ball]

---

BURN

SWEAT

1:00 ON / 1:00 OFF x 9
10 Russian KB Swings
Max Effort Burpees in remaining time…

STRENGTH

4 SETS:
10 Hammer Curls
15 Seated Banded Face Pulls