wod-wednesday

W.U.  Band Work, Hips and Hammy’;s

Conditioning:  Sprint Cycles, 3 Rounds

  • :60 sec Bike
  • :60 sec Row
  • 200M Sprint

Core: 3 sets of

  • 8-12 x Hanging Knee tucks (Static start)

W.O.D 18 Min Clock

  • 10-20-30-40-50
    • Alt DB Clean and Jerks 50/35
    • 10 x Box Jump Over after each segment 24/20

After Each set complete

  • 2 x 8-Count Body Builders
  • 4 x Burpees
  • 6 x Burpee Box Jump Overs 24/20