041019

WEDNESDAY

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​Warm Up:
-Stretch

-2 ROunds

• 15 Devil Presses (Light weight)
• 15 Air Squats

WOD#1: Strength.

FOR TIME:
21-15-9

• Strict Shoulder Press (95/65)*
• KB Swings (53/35)**
• Pull Ups***

Modifications-
* Scale the weight as necessary or use dumb bells
** Can use a dumb bell for swing if you don't have a KB
***scale to Jumping Pull Ups or Ring Rows



WOD#2: Endurance.
12 minute EMOM (Every Minute on the Minute)

• Minute 1= Calorie Row
• Minute 2= Slam Balls (20/10)
• Minute 3= In and Outs
• Minute 4= Rest

Cool DOWN: Core

• 100 Flutter Kicks
• 100 Mountain Climbers

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