wod-wednesday

W.U. Coach

Strength:   Posterior Work

  1. Snatch Grip Bent Rows
  2. Bent Lateral Raise
  3. Rotator Cuff Work

W.O.D 20 Min Clock

Group A: Front Row

  • 800M Run then
  • 10 Rounds of
    • 3 x HSPU
    • 6 x 8-Count Body Builders
    • 9 x Air Squats

Group B:  Back Row

  • 800M Run then
  • 10 Rounds of
    • 3 x Seal Burpees
    • 6 x Pullups
    • 9 x Air Squats

**Wear a 20/14 Weight Vest