Wednesday 8th November – WOD

7th November 2017

WUWOD
Coaches warm up game

WOD 1

10 Min AMRAP of:
12 Goblet Squats @ 20/12
12 Single Arm Russian Swings 6 each arm
12 KB Lunges
12 KB Side Lunges
100m Run Together *Alt movements with partner *Switch when you come back in the run

WOD 2

EMOM for 15 Mins
1 – 100m Run
2 – 20 Down and Ups
3 – 25 Air Squats
*Goal is to complete the given amount of work within the minute.
*Scale reps if needed

Additional Work

30 Mins after Class
For Time
5k Row
*Note your time for future tests

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