WOD: "Cardio Wednesday!" For Time: 35 min cap 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Cal Row Wall Balls 20/14# Toes-To-Bar Double DB Hang Cleans 50/35# Sit-Ups DB Lunges

WOD: Swod Back squat 5@65,75,85 Conditioning 15 min. cap. 200 mts run 3 stoh 115/75 3 burpees over bar 10 rds

WOD: Swod Snatch build to a heavy 3 reps Conditioning E3MOM x 5 15/12 cal bike 60 dubs Max kB swings 55/35#

WOD: Swod 10-12 dual db hammer curls 10-12 SA tricep kicks 20 band pull apart 3-4 rds Conditioning 3min. AMRAP: 8 Shoulder To Overhead 95/65# 8 Cal Bike 3min. AMRAP: 10 Alternating DB Snatches 50/35# 10 Box Jumps 24/20 3min. AMRAP: 8 Shoulder To Overhead 95/65# 8 Cal Bike 3min. AMRAP: 10 Alternating DB Snatches 50/35# 10 Box Jumps 24/20

WOD: Swod 5 Attempts to find a heavy thruster Then 5 attempts to find a heavy front squat Conditioning 15 min cap 60 dumbell burpees 50/35# 80 front rack db lunges 60 pull ups Split and organize reps as desire or needed

WOD: Conditioning "CARDIO WEDNESDAY” 35 min cap 400m SA Farmer Carry with 70/55# KB 35 Sit Ups 30 Double Unders 25 Wall Balls 20/14# 20 Hang Power Cleans 95/65# 15 Cals of Choice 10 TTB 35 Sit-Ups 30 Double Unders 25 Wall Balls 20 Hang Power Cleans 15 Cals of Choice 10 TTB 30 Double Unders 25 Wall Balls 20 Hang Power Cleans 15 Cals of Choice 10 TTB 25 Wall Balls 20 Hang Power Cleans 15 Cals of Choice 10 TTB 20 Hang Power Cleans 15 Cals of Choice 10 TTB 15 Cals of Choice 10

WOD: Swod On 3 attempts per lift Strict press to a max Then starting were u left Push press to a max Then starting were u left Push jerk to a max Conditioning 10/7 cal ski / row/ bike 10 kB swings 55/35# 10 push presses 75/55# 6 rds (2 rds per equipment)

WOD: Swod Back squats Go for a heavy single for the day Conditioning 15 min amrap 1 DL 225/135 1 rd of Cindy 2 DL 1 rd of Cindy 2 DL 1 rd of Cindy Go AFAP

WOD: Swod 10-12 Incline seal rows 8- 10 zottman curls 10-12 banded tricep ext 3-4 rds Conditioning On a 15 min clock Run 200 Row 200 Run 400 Row 400 Run 600 Row 600 Max burpees in the remaining time

WOD: Swod Power clean 6@75 4@80 3@85 2x1@90 Conditioning 5 rds 3 snatches 155/105# 5 cleans 7 thrusters