Wednesday WOD
Skill
Metcon (No Measure)
3 Rounds for Quality:
20 Russian Med Ball Twist (20/14)
:20 sec Flutter Kicks
10 Banded Face Pulls
20 Russian Med Ball Twist (20/14)
:20 sec Flutter Kicks
10 Banded Face Pulls
10 Minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP:
30 TTB
10/8 Cal Row
30 KB Hang Snatch (53/35#)
10/8 Cal Row
30 Wall Balls (20/14#)
10/8 Cal Row
30 TTB
10/8 Cal Row
30 KB Hang Snatch (53/35#)
10/8 Cal Row
30 Wall Balls (20/14#)
10/8 Cal Row
Scales:
Hanging knee raises or straight legged sit-ups
Hanging knee raises or straight legged sit-ups