Wednesday WOD

Warm-up
Warm-up
Row/Ski/Bike 3 min steady pace

2 Rounds:
– 5 Inch Worms with Push Up
– 10 KB Goblet Squats
– 10 KB Swings
– 10 Bent Over KB Rows (5 ea arm)

BB Group Warmup – 2x
– 5 DL
– 5 HPC
– 5 FS
– 5 PP

Strength
Thruster (Find heavy set of 2 in 12 min)
Can be taken from floor or rack

Metcon
Metcon
Tabata – alternating movements each interval
– DB Thrusters 50s/35s
– Feet Elevated Strict Ring Rows
– KB Swings 55/35
– Sit-Ups

– Score total reps each round

– Goal is to complete high but sustainable amount of reps across all 8 rounds

– Alt Movements ea interval – 20 sec thrusters, 10 sec rest, 20 sec Ring Rows, 10 sec rest, 20 sec Swings, 10 sec rest, 20 sec Sit-ups, 10 sec rest, rinse & repeat for 8 rounds – 16 min total