Wednesday WOD:

 Warm-up

Row 500m
10 front squats in band
10 push press with band
10 hollow rocks (band over head)
Run 400m
10 ground to OH (light plate)
10 Slow mountain climbers
10 Press ups

Weightlifting

Front Squat 1x5@65%
1x4@75%
1x4@80%
1x4@80%
*log last set of 4 reps

Metcon

Metcon (AMRAP - Reps)6 Minute Amrap
300m row
10 burpees over the rower
6Minute Amrap
100m plate carrry (35/25)
10 Plate Ground2 OH
6Minute Amrap
200m Run
20 Sit ups
**Rest 2 minutes between amraps
**Score is total reps (row, run, and plate carry = 1 rep)

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