Wednesday Night

Warmup:

• run 400 meters
• row 500 meters
• 3x8 kettlebell swings (1 pood)
• 3x8 pvc pass throughs
• 3x8 pvc overhead squats
• 3x8 pvc good mornings

Strength:
For 7 minutes every minute on the minute perform 1 power snatch and three snatch balance.  I used 65#.

WOD:  "Wednesday Night"
Perform as many reps as possible in five 2-minute rounds.  Take 1 minute rest between rounds.  Keep working through the reps and pick up where you left off.

• 30 lateral jumps
• 20 situps
• 15 hand release push ups

I completed 4 complete circuits plus 30 jumps and 6 situps.  Total reps = 296.