Wednesday’s WOD

Warm-up (all classes):
50 Calorie Row
BootCamp:
12 Minute AMRAP:
10 Front Rack KB Walking Lunges 53/35/26# (1 step = 1 rep)
10 Supine Ring Rows
10 WallBalls 20/14#

CrossFit:

Connectivity:
Deep Couch Stretch
3×0:20 each leg

Thoracic Spine Barbell Stretch
3×0:20

Strength
Back Squat (based on 1RM squat):
1×3@85%,
3×2@90%,
1×3@85%
*rest exactly 90 seconds

Conditioning:
“Heavy Fran”/ Reps For Time 21-15-9:
Thrusters 135/95/65#
Pull-ups