Wednesday WOD:

 Warm-up

Run400m
2 Rounds of:
5 RKB
5 Strict Pull Ups
10 Hollow Rocks

Empty barbell:
5 wide grip stiff leg deadlifts
5 power snatch
5 OH squats
5 good mornings

Weightlifting

Snatch

2@60%
2@65%
2@70%
2x2@75%

Weightlifting

Snatch Pull

(4x4@80%)

Weightlifting

Back Squat

(3x3@75%)

Metcon

Metcon (Time)Complete for Time

(15 Minute Time Cap):
400m run
20 box jumps (24/20)
20 KB swings (53/35)
20 Goblet squats (53/35)
200m run
20 pull ups
20 hang power snatch (75/55)
20 alternating pistols