Wednesday

Warm Up:
Row 600m
10 air squats
10 Walking Lunges (each leg)

Sprints!
3- 100m sprints (end of building)
45 Sec of rest between!

Lift:
Now that your legs are warm :)
1 Rep Max Thruster 1-1-1-1-1

WOD:
2 Rounds for time of:
12 Plyo Push Ups (men 45/women 25# plates)
8 Anthony Complex (clean, front rack lunge, jerk) (65/45#)
30 Sit Ups

Rest 2 Min

9-15-21
Row Calories
Power Snatch (115/75#)