WEDNESDAY

STRENGTH
Back squat
*work to a top set of 3
(OT3:00 x 6 sets)
SET 1: 3 reps @80%
SET 2: 3 reps @+#s
SET 3: 3 reps @+#s
SET 4: 3 reps @+#s (top set)
SET 5: REST
SET 6: 3+ reps @90% of top set

WOD
(3 rounds AFAP)
30 KB swings
30 wallballs

OPTIONAL DAILY EXTRA WORK
(10-9-8-7-6-5-4-3-2-1)
GHR
GHD situps