Wednesday Workout

For Time: (11 min cap)

RX
30 Second Wall Sit
15 Wall Balls (20/14) (10 ft/9ft)
30 Second Wall Sit
15 Walls Balls
30 Second Plank
15 Burpees to Plate (colored oly plates)
30 Second Plank
15 Burpees to Plate
30 Second Bar Hang
15 Pull-ups
30 Second Bar Hang
15 Pull-ups

Scaled
30 Second Wall Sit
15 Wall Balls (20/10) (9 ft/9 ft)
30 Second Wall Sit
15 Walls Balls
30 Push-up Plank
15 Up-Downs to Plate (colored oly plates)
30 Push-up Plank
15 Up-Downs to Plate
30 Second Bar Hang
15 Ring Rows*
30 Second Bar Hang
15 Ring Rows*
*Bottom or rings measure to athlete wrist, Feet must be directly under free hanging rings

Rest 5 mins….

8 min running clock – 5 attempts at a Heavy 1 rep Hang Power Clean

Score is weight.