Wednesday’s WOD

Warm-up:

5 Sets:
5 Pushups
5 Kettlebell Swings
5 Goblet Squats w/Counterbalance
5 Ring Rows

Strength:

Floor Press 8RM, then 90%x8x3

WOD:

For Time:
7-5-3 Rope Climb, 15′ Ascent
Alternate With
21-15-9 Squat Clean, 135#/95#

TIMECAP: 15:00

Extra Work

EMOM 20, alternating:
a) 10 Unilateral Dumbbell or Kettlebell Rows, left
b) 15-20 Hollow Rocks
c) 10 Unilateral Dumbbell or Kettlebell Rows, right
d) 15-20 Superman Extensions w/pause @ top