Wednesday’s WOD

Warm-up:

12 Minutes:
Jog 200m
50′ High Knees
50′ Buttkickers
50 Single Arm Farmers Walk, left
50′ Single Arm Farmers Walk, right

Strength:

EMOM 16, alternating:
a) Farmers Walk 100′
b) Sprint 100m

WOD:

For Time:
400m Run
30 Burpees
20 Dumbbell Snatch, 50#/35#
TIMECAP: 7:00

Extra Work:

Pause Back Squat

3×3, use 80% of last week’s 5RM

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