Wednesday 8.16.17 WOD

Join us this weekend to celebrate with a WOD & Mr Softee!
Saturday Ardmore – 5th year anniversary
Sunday Wayne – 4th year anniversary

Mobility

2 Rounds of:
25 Banded Pushdowns
25 Banded Pull-aparts

Warm-up

No line warm up today
Coach led:
2 Rounds
40 Mountain Climbers
100 Single Unders

Strength

Push Press (1RM in 8-10 sets after 50%)

WOD

12 Min Amrap:
20 Alt. DB Snatches (55,35)
20 Wallballs (20,14)
Rx+:(Complete 2 Ring Muscle-ups each round in addition to the work above)
L2: (35, 25) (14, 10)
L1: (25, 20) (10, 8)

$ Out

1a) KB Hammer Curls: 3 x 10. Rest 60s.
1b) KB Tricep Extensions: 3 x 10. Rest 60s.
By | 2017-08-15T18:55:40-04:00 August 15th, 2017|WOD|Comments Off on Wednesday 8.16.17 WOD