WOD

Wednesday Open Gym: 8:30am-10am & 4pm-7pm
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Bench Press-65%x Sub Max Reps(2 Sets), 75%x Sub Max Reps(3 Sets)
Mixed Grip Pull Ups-10-15 Reps(Close Grip, Wide Arm, Regular, Vertical Grips...etc.)
Renegade Rows-20(10/10-Alt)

x5 Rounds, Then,

SHSPUor DHSPU-6-12 Reps
GHD Sit Ups-20

x5 Rounds:
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Assault Bike-40 Cal
Clean and Jerk-30(135#-M/95#-W)
C2B Pull Up-20
Power Snatch-30(135#-M/95#-W)
Assault Bike-40 Cal

For Time:
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Sandbag to Shoulder-10(5/5)
Burpee-12
Push Up-20
Sled Sprint(Empty)

x5 Rounds:
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Wall Ball     50-40-30-20-10
Swing(A)     10-20-30-40-50  (53#-M/35#-W)
Butterfly Sit Up-30

AFAP:
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