Luke and Deno have been showing a ton of progress lately. Whatever you guys are doing, keep it up.
Wednesday Strength/Skill Work: Push Press/Jerk Combo: 4 x 3 x 1. Alternate with Single Leg Straight Leg Deadlift 4 x 6 each leg. You will find 2 versions of the 2nd part of the W.O.D. Pick the appropriate one for your abilities.
-Split up into 2 groups
-Run 400 m or Row 400 m for time. Rest 2 minutes then switch.
-Rest 2 minutes, then 3 Rounds for time.
– Version A: Ring Dip, KB Swing, KTE
– Version B: Push-up, KB Swing, Sit-up