wod-wednesday

W.U. General Foam Rolling and Active Stretching

Active W.U 10 Min Clock

  • 20-15-10-5Cals
  • 30-25-15-10 Situps

W.O.D 25 Min Clock “Nutts”

  • 10 x Handstand Pushups
  • 15 x Deadlifts @ 250/170
  • 25 x Box Jumps @ 30/24
  • 50 x Bent Over Rows/Pullups
  • 100 x Wall Ball 20/14
  • 200 x Double Under’s or 300 x Heavy Rope Singles
  • 400M Run

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CoreFit:  Variation of the above