wod-wednesday

W.U.  Hip, ankle and knee

Strength:  Back Squat

  • 4 x 4 @ 80% or RPE of 8

W.O.D 12 Min AMRAP

  • 200M Run
  • 2 x Burpees to height
  • 2 x Thrusters @ 95/65

*Each round increase burpees and Thrusters by 2 reps, i.e. round 2 is 4/4, round 3 is 6/6 etc….