There will be no yoga class this Wednesday but go ahead and arrange to be at the Endurance Class Thurs at 5am and/or the Mobility Class at 5:30pm on Thurs.

1) Hang Cleans (full squat)
5 x 3 reps

rest 2 min between

2) Pull Ups with an eccentric load
3 rounds of:
max pull ups, take 3 seconds to lower body each rep

5 reps minimum each round. Use band as needed.

3) 10 rounds for time:
3 hand stand push ups (as always, there will be a sub)
Run 100m

Endurance WOD:
(Complete 3 hours before or after Performance WOD)
Run. – 4 x 1 mile repeats with 5 minute rest
Tri – bike –  20 miles (time trial)