WEDNESDAY

Strength/Skill

Clean & Jerk

1 RM

20min to find

WOD

For Time

10 Pull Ups

40 FR Lunges (55/35)

10 Pull Ups

30 Alt. DB Snatch

10 Pull Ups

20 Goblet Squats

10 Pull Ups

10 TGU

10 Pull Ups

Black Hive Built Strength

Front Squat Tempo

4x3 load by feel - tough reps

:03 down, 0 bottom, up, :01 top E2MOM

Clean Grip Good Morning

4x4 @ 90%

Black Hive Built Conditioning

For Time

50-40-30-20-10

Sit Ups

Cal AB

Bob Appleby