Wednesday Wishing Well

Sep 8th, 2021

Category: Uncategorized

Wednesday Wishing Well

Mac

Outdoors Primarily
Please do not park in the lot

Warm Up
30|24 Cal Row
-Then-
2 Rounds
10 RDL
10 Single Leg Touchdowns (ea)
10 Snatch Grip Push Press*

*Rd 2 – Muscle Snatch

Mobility
World’s Greatest on Box
Lat Stretch on the Box
Calf Stretch on Box

Strength
E2MOM14
Power Snatch
1. 3 Reps
2. 3 Reps
3. 2 Reps
4. 2 Reps
5. 1 Rep
6. 1 Rep
7. 1 Rep

WOD
EMOM15
1. 15|12 Calorie Row
2. 15 Box Jump Overs
3. 12 Deadlifts 225|155

Level 3- 205|135
Level 2- 185|115, 12|10 Cal Row
Level 1- 135|85, 10|8 Cal Row, 12 Box Jump Overs

Extra Work
5 Rounds
3 Ring Muscle Ups
5 Sandbag Cleans 140|90
200m Run