Wednesday WOD:

 Warm-up

3 Minutes of double under practice
-Empty barbell warm up

Weightlifting

Snatch

3@ 60%
3@65%
3@70%
3x3@ 75%
*squat snatches
* Log in your 3x3@75%

Weightlifting

Snatch Pull

(4x3@ 90%)

Weightlifting

Back Squat

(3x8@70%)

Metcon

Metcon

(AMRAP - Rounds and Reps)

4 Minute AMRAP
100m Run
10 KB Swings (53/35)

Run Counts as 1 rep
*Rest 2 minutes between wods

Metcon

Metcon (AMRAP - Rounds and Reps)

4 Minute AMRAP
50 D.U's
10 T2B