wednesday

Strength

1 rep max clean and jerk

Metcon

​"Rooster"

Freedom (RX'd)
For Time:
50 Kettlebell Swings (53/35)
30 Wall Balls (30/20)
20 Chest to Bars
30 Wall Balls (30/20)
50 Kettlebell Swings (53/35)
(KG KB: 24/16)
(KG Wall Ball: 14/9)

Independence
50 Kettlebell Swings (35/25)
30 Wall Balls (20/14)
15 Chest to Bars
30 Wall Balls (20/14)
50 Kettlebell Swings (35/25)
(KG KB: 16/11)
(KG Wall Ball: 9/6)

Liberty
50 Russian Kettlebell Swings (light)
30 Wall Ball Thrusters (light)
20 Ring Rows
30 Wall Ball Thrusters (light)
50 Russian Kettlebell Swings (light)

Target time: 10-12 minutes
Time cap: 15 minutes