Wednesday, September 30th

Warm-up 3x
20 Mountain Climbers
10 Glute-hip Bridges
5 Inch Worms w/ push-up
Strength
Every 2 Mins for 16 Mins:
1 Power Clean + 1 Hang Power Clean +1 Hi Hang Squat Clean
WOD
Min 1: 3 Wall Balls (20/14) + 1 HSPU
Min 2: 3 Wall Balls + 2 HSPU
Min 3: 3 Wall Balls + 3 HSPU
Min 4: 6 Wall Balls + 4 HSPU
Min 5: 6 Wall Balls + 5 HSPU
Min 7: 6 Wall Balls + 6 HSPU
Min 8: 9 Wall Balls + 7 HSPU
…….every three sets go up by 3 wall balls and every set add
1 HSPU until you can not complete all reps in that minute or 20 mins is up.