Wednesday Workout :

Qigong
Elbow Warm Up
Foot / Ankle Rehab

Pre Party:
GHD Sit Ups *12 *2

Strength #1 :
Front Squat 60*5. 80*5. 90*5. 100*5. 105*5. 110*5

Metcon #1 ;
2 Wall Climbs
21 Burpee Pull-Ups
2 Wall Climbs
(skipped 21 Knees 2 Elbows)
(skipped 2 Wall Climbs)
21 Box Jumps (24/20in)
2 Wall Climbs
21 KB Snatch 20Kg (Rx =24/16kg)
2 Wall Climbs
21 Sumo Deadlift High Pulls (95/65lbs)
2 Wall Climbs
9:58

Technique #1 :
Band Assisted Ring Muscle Up Purple *3*2, Black *1-2*2

Metcon #2 :
Randy (for time)
BB Snatch 75Lbs *75
10:37

Stretch
Coconut Water