010820

WEDNESDAY


Warm Up:
-PVC Stretch
-Leg Stretch
- 20 Air Squats


WOD#1: Strength.
 
10 Minute EMOM (Every Minute On the Minute)

• Even Minute - 5 Back Squats @ 135/95
• Odd Minute- 20 Glute Bridges

WOD#2: Endurance.

FOR TIME

• 200 m Run
• 20 Wall Balls @ 20/14
• 10 Pull Ups
• 200 m Run
• 20 Double Unders 
• 10 Pull Ups
• 200 m Run
• 20 Sumo Deadlift High Pull @75/55
• 200 m Run
• 20 Wall Balls @ 20/14
• 10 Pull Ups

***Modify/Scale***
 -PULL UPS to RING ROWS
-DOUBLE UNDERS to DOUBLE TAPS or SINGLES JUMP ROPE



COOL DOWN:

Tabata 8 Rds x 20 secs WORK/ 10 secs REST

• HOLLOW ROCKS

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