Wednesday September 19th, 2018
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Category: WOD

Wednesday September 19th, 2018

Warm up-

3 Sets

15/12 Cals

50ft Walking lunge

10 Glute Bridges

10 Air Squats

10 Good Mornings

20 Sit ups

Skill-

Back Squat

Warm up Sets Then:

2 x 10 @ 60%

2 x 5  @ 70%

2 x 2 @ 80%

*If you feel good go higher then the percentages listed, those are just a guideline.

WOD-

In teams of 2:

5 Rounds for Time

50 Cal Row

50 Burpees

*One partner starts on the rower and one on the burpees, switch at the 25 Calorie mark each round.

Post WOD-

4 Sets

5 Strict Weighted Pull ups

10 Inverted Row

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