WODs for Wednesday, 8/10/16

Strength:  Shoulder Press Chest to Bar Pull ups

Met-Con: Complete as many rounds and reps as possible in 15 minutes of: Run 200 Meters with Medicine Ball 15 Wall Ball Shots 15 Kettlebell Swings – heavy American swings

Bodyweight Bootcamp: 100 m Run 10 Box Jump (24/20) 10 Sit-up 15 Double Unders 200 m Run 20 Box Jump 20 Sit-up 30 Double Unders 400 m Run 30 Box Jump 30 Sit-up 45 Double Unders 200 m Run 20 Box Jump 20 Sit-up 30 Double Unders 100 m Run 10 Box Jump 10 Sit-up 15 Double Unders

Stretch: Full Body Stretching Series #2

KB WOD:

Strength: 2×5 Dual KB front squat or goblet squat

Met-con: 4 ROUNDS

30 Alternating Kettlebell Clean & Jerk 300M Row

Competitor: 70/55 Rx: 55/35 Pack: 40/25 Puppies: 15-20lbs

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