Wednesday WOD

WARM-UP
2x[6 Spider-Man's, 30s Leg lifts or core rocks, 8 band retractions,
2x[8 adductor activates, 2x8 fire hydrants, 6 ring rollouts, 12 kips, 

STRENGTH
4x[3 drop snatches, 1 hang Sq snatch as a complex]
6x[2 snatches, practise pistols.

WOD
Annie with a rope: 50-40-30-20-10 of
DU
situps
after each round (inc round of 10) do 1 legless rope climb (2 normal rope climbs, 4 scaled from floor)