WOD

Wednesday

Strength: hang squat clean and push jerk complex

OTM, 7x (all at 50-55% of 1RM)

Min 1 - 7 hang squat cleans + 1 push jerk

Min 2 - 6 HSCs + 2 PJs

Min 3 - 5 HSCs + 3 PJs

Min 4 - 4 HSCs + 4 PJs

Min 5 - 3 HSCs + 5 PJs

Min 6 - 2 HSCs + 6 PJs

Min 7 - 1 HSC + 7 PJs

Stamina: deadlift

20 RM (one attempt)

Metcon: "Meter Maid"

200m run, 27 wall balls (20/14#), 27 box jumps (24/20")

200m run, 21 wall balls, 21 box jumps

200m run, 15 wall balls, 15 box jumps

200m run, 9 wall balls, 9 box jumps