Wednesday’s WOD

Warm up:
2 rounds
200m run
10 mountain climbers
2 wall walks
BootCamp:
3 Rounds For Time:
400 M Run
20 KBS
20 Pistols
CrossFit:
8 min EMOM:
clean complex (75% of 1RM C&J)
1 deadlift
1 clean
1 hang clean
1 jerk
3 Rounds For Time:
400m run
1 rope climb
30 KBS (53/35)
Core: not for time, reps can be split however you want, just get it done.
Advanced: 30GHD, 30back extensions on GHD
Modified: 50 abmat sit ups, 50 Supermans

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