WODs for Wednesday, 3/22/17

23
Mar

WODs for Wednesday, 3/22/17

Strength:

Back Squat Dips, 8-10 reps

Met-Con: 6 rounds of: AMRAP 2: 20/12 Calorie Assault Bike or 18/10 calories on rower if there aren’t enough bikes. Max reps of Power Cleans 2 minute rest between rounds.

Bodyweight Bootcamp: 5 Rounds: With a 2 minute running clock, run 10 shuttle runs (10m) and with remaining time perform as many sit ups as possible. Rest 30 seconds between rounds. Score is number of sit ups completed per round.

Stretch: Full Body Stretching Series #3

KB WOD:

Strength: 2 Rounds Single Arm Press, 5/5 Rest 1 minute Hip Bridge, 10-20 reps Rest 1-2 minutes

Met-con: Complete 5 rounds for time:

10 One Arm KB Power Snatches (5RT/5LT) 50 meter Sprint

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