Wednesday – 200930

Wednesday – 200930

SWOD

10 min of skill work:
Tripod x 3 reps
Bridge Hold x 10-20 seconds
Dynamic Plow x 10 reps

Note: Cycle through the movements for 10 minutes. This is not an AMRAP, focus on quality over quantity.

WOD

“The Chief”

Complete as many rounds and reps as possible in 3 minutes of:
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats

Note: Rest 1 minute, repeat for a total of 5 cycles. Score is total reps of each cycle. Each cycle begins at the beginning.
*compare to 200429 or 190328

……….

BURN

6 min AMRAP of:
10 KB Sumo Deadlift High-pull
10 Russian Twist

– 2 min rest –

6 min AMRAP of:
10 KB Squat Cleans
10 KB Pike Push-ups

– 2 min rest –

6 min AMRAP of:
10 KB Rotational Side Swing – right
10 KB Rotational Side Swing – left
10 KB V-ups

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