WOD Wed Oct 10

Strength

Deadlifts
2 x 4 building
2 x 8 building
2 x 12 building

Work

“Long Gone”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Dumbbell Snatches (50/35)
1 Minute Calorie Bike
1 Minute Rest

CompTrain

Gymnastics Conditioning 
For Time: 
15 Bar Muscle-ups
150′ Handstand Walk
10 Bar Muscle-ups
100′ Handstand Walk
5 Bar Muscle-ups
50′ Handstand Walk

Strict Press
3 x 12 building

Push Press
3 x 8 building

Push Jerk
3 x 4 building

Split Jerk
6 x 2 building
THEN
50 empty bar split jerks with pause and corrections