wod-wednesday

W.U.  Group Stretch

Skill:   4 Parts, 4 rounds

  • Single Leg Squats (pistols) 3/3
  • 5 x Plyo Pushups
  • 9 x Stiff Leg Deadifts 95/65
  • 12-15 x Bent Over Lateral rows

W.O.D 15 Min Clock

3 x 4 min AMRAP’s, 1 min Rest of

Front Row:

  • 18/15 x Cals Assault Bike
  • 12 x Air Squats
  • 9 x Plyo Situps

Back Row:

  • 20/16 x Cals Row
  • 12 x Air Squats
  • 9 x TTB