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Wednesday WOD

Strength:

Every 3 minutes X 15 minutes

10, 8, 6, 4, 2

Front Squat

3, 6, 9, 12, 15

Strict Handstand Push-ups

*You must complete each round within 3 minutes. First round will be 10 Front Squats, 3 Strict HSPU’s, 2nd round 8 FS, 6 Strict HSPU’s, continue like that until your last 3 minute round is 2 Front Squats, 15 Strict HSPU’s. Start with as much weight you can handle for a set of 10 on the FS’s and increase weight for each round.*

Metcon:

7 Minute Ladder

1 Dumbbell Ground to Overhead (35/55)

2 Pistols

*At least through 12 pistols to Rx*