Wednesday, September 16th

PRE: 3-4 rounds, for WEIGHT, of:
8 Back Squats
20 Kettlebell Swings
1-2 Sled Pulls

INTERMEDIATE: 4-5 rounds, for WEIGHT, of:
6 Back Squats
1-2 Sled Pulls

WOD: AMRAP, in 12 minutes, of:
10 Burpees
10 Lunges
30 Double-Unders/100 Meter Run

ADVANCED: AMRAP, in 30 minutes, of:
1,000 Meter Row/Ski
2 Legless Rope Climbs
50 feet Handstand Walk

*If you choose to do the ADVANCED, then skip the PRE, or perform the EXTRA while ensuring you have enough time to also perform the WOD.

EXTRA: Overhead Squat – 5×3 reps
Weighted Chest-To-Bar Pull-Ups – 5×4 reps (Superset the squat and pull-ups together.)