Wednesday 18th October – WOD

17th October 2017

Does this count?

Warm up game

WOD 1

EMOM for 12 Mins
20 Wall Ball Front Squats
20 Down and Ups
20 Push Ups
20 Wall Ball Toss and Catch
20 Kettlebell Swings @ 24/20
100m Run
*Split equally/break how you like
*Complete all reps in the minute

WOD 2

15 Min AMRAP of:
500m Row/Ski/400m Run
20 Wall Balls @ 20/14
40 Mountain Climbers
*Alt Row/Ski and run each round
*Pick a weight for the wall balls so you can go unbroken in the early rounds and 2 sets in the later rounds

Additional Work

30 Mins after Class For Time:
100m HS Walk
5 Mins Rest then for time:
100 Backward Lunges @ BW
*Goal is to finish HS Walk in under 5 minutes and lunges under 10 mins

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