Wednesday 09.16.15

Strict Press: 3 x 8 @ 65%

Pendlay Row: 3 x 10 (medium load)

Static Wall Sit Squat: 3 x 1 minute

EMOM for 10 minutes 1 clean & jerk (safely build your load throughout)

Metcon A: 5 minute amrap 10 bar touch burpees 5 pullups

Rest 2 minutes

Metcon B: 3 minute amrap Max Wallball shots (20/14)

Post Workout: (if time) 1 mile run as a cool down