For time:
Run 400m
15 Clean & Jerk 60/40kg
15 Pull-ups
Run 400m
12 Clean & Jerk
12 Pull-ups
Run 400m
9 Clean & Jerk
9 Pull-ups
Run 400m
6 Clean & Jerk
6 Pull-ups
Run 400m
3 Clean & Jerk
3 Pull-ups
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WOD: Wednesday
A. Seated DB Shoulder Press: 5 x Max. Reps. *Use a weight that allows for approx. 12 reps in the 1st set. *Rest 2 min. between sets. B. AMRAP in 10 minutes 10/7 Push-ups 10m Bear Crawl 10 Sit-ups 10m Bear Crawl