Wednesday

Strength
Front Squat
3 at 80%
1 at 90%
3 at 80%
1 at 90%
3 at 80%
1 at 95%

WOD
For time:
21 - 15 - 9
Row for Calories
Thrusters 95#/65#
Directly into:
15 - 12 - 9
Calorie Row
Hang Squat Cleans 95#/65#
Directly into:
12 - 9 - 6
Over-the-Bar Burpees
Overhead Squats 95#/65#

jeff ptasinski