WODs for Wednesday, 1/6/16

Strength: Back Squat Choose from a “Push” Bodyweight Progression

Met-Con: 10 Burpees 20 Russian Kettlebell Swings 9 Burpees 18 Russian Kettlebell Swings 8 Burpees 16 Russian Kettlebell Swings …and so on until 1 Burpee 2 Russian Kettlebell Swings

Bodyweight Bootcamp:

Buy In: 8 Rounds of Tabata Crab Walks then: 12 minute AMRAP Run 100 meters 10 Box Jumps 20 Walking Lunges 30 Abmat Sit-ups

**3,6, and 9 minute mark, complete 6 Burpees

Stretch: Full Body Stretching Series #1

KB WOD:

3 Rounds 500m Row 12 KB SDHP 21 Box Jumps 20″

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