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WODWake up Wednesday (Time)4 Rounds 800m Run 8 Power Cleans 155/115 4 Wall walks 12 Deadlift 155/115 6 Push Press 155/115

WODWeightliftingBack Squat (5x5)Front Squat (5x5)Metcon (AMRAP - Rounds)10 Minute AMRAP 5 Pull ups 10 Pushups 15 Air Squats

WODNew Day/New You (Time)40 Yard Sprint 10 DB Snatch 5 Each Arm 70/50 10 DB Bent over rows 70/50 5 Each Arm 10 Hollow Rocks 10 Rounds 1 Minute Rest after each round Each Round should be MAX EFFORT!!!!

WODMetcon (Time)10 to 1 of Burpee box jumps 24/20 Wall Balls 20/14 T2B

WODMetcon (Time)5 S2S (AHAP) 1 Minute Stone in front of chest hold 5 Strict pull ups 200FT over head sand bag walk (AHAP) 10 Goblet Squat 70/53 400m Run 6 Rounds