Wednesday August 16th

Wednesday Schedule
5am,6am, 10am and 4pm, 5pm CrossFit
6pm-6:30 Barbell Basics Class with coach Jordon
6:30-close Barbell Club
You can still do the daily Wod after 6, it will just be on your own

Warm Up-800m or 1 mile partner sandbag run

Push Jerk from the rack
Heavy 3’s
3,3,3,3,3 Keep working up, five sets minimum

4 Rounds For Time
2 Rope Climbs
10 Shoulder to Over Head (strict press, push press, or push Jerk) 135/95
Run 400
Immediately after, while the clock is still running, 25 HSPU for time (sub for handstand push ups is dumbbell presses)