Wednesday WOD

3x[8 Sh, 2x10 Woodchops, 10 broom dislocates, 5 wall squats, 5 Stots press
Do shoulder flexion with band and wrist extensions with band
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STRENGTH
3x3 Paused FSq, 8 hang retractions
5x[3 FSq, 3 negative chins or weighted chins

WOD
3 RFT of:
4 Jerk 70/50
5 FSq same bar
6 PCl Same bar
15 chins
15 Pushups
Cutoff: 15 mins