WODs for Wednesday, 7/6/16

7
Jul

WODs for Wednesday, 7/6/16

Strength: Back Squat Dip Progression

Met-Con: Five sets for max reps of: 60 seconds of Rowing (for calories) 60 seconds of Burpees 60 seconds of Box Jumps (24″/20″) Rest 60 seconds

Bodyweight Bootcamp:

Met-con: 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: Full Body Stretching Series #4

Kettlebell WOD:         In teams of 2, AMRAP 20:          One person runs 200 meters while partner works on AMRAP of:         7 Kettlebell Swings          7 Burpees         7 Wall Balls          When partner returns from run, they begin where their partner left off.    

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