Wednesday: Wendler 5-3-1

Training:
WOD 1: Afternoon
Warm Up: 
ROM Drills

Baseline: 
3 rounds:
10 x pullups
20 x pushups
30 x squats

Strength:
Bench Press: (5-3-1, W1, C2)
5 x 135#
5 x 155#
9 x 185#
5 x 185#

Work Capacity:
3 rounds AFAP:
5 x Hang Power Clean (155#)
10 x Swing (55# db)
15 x Pushups

Durability:
Defranco's 45# plate core circuit
100 x situps
Stretch

WOD 2: Evening
Endurance:
45 min run (Temperature: 2 degrees, -11 windchill)

Daily Report:
Notes: Lighter day today. Big squat days coming up on Thursday and Friday.
Body: Hamstrings are tight and pretty sore
Body Weight: 190#
Nutrition: Clean, high carb at dinner
Reading: Psalm 6-8