WOD for Wednesday, 7/11/18

12
Jul

WOD for Wednesday, 7/11/18

Strength:

Deadlift 
Plank Hold or Hollow Hold (alternate days)
Met-Con:
For max calories:
3 Minutes of Rowing
** This is a max effort piece.
Rest 4 minutes until the running clock reaches 7:00, and then…
Complete as many rounds and reps as possible in 8 minutes of:
4 Strict Pull-Ups/Ring Rows
6 Push-Ups
8 Alternating Body Weight Step Ups
Bodyweight Bootcamp:
3 rounds for time of: 
Run 200 meters
20 Mountain Climbers R+L = 1
15 Med Ball Sit-ups
10 GHD Sit-ups
5 Ring Push-Ups
Stretch:
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