WODs for Wednesday, 9/28/16


WODs for Wednesday, 9/28/16

Strength:  Shoulder Press Chest to Bar Pull ups

Met-Con: Every minute, on the minute, for 18 minutes: Minute 1 – Dumbbell Push Press x 12 reps Minute 2 – Renegade Rows x 6 reps p/arm (Push up, Row Left, Push-Up, Row Right) Minute 3 – Plank Hold x 40 seconds

Bodyweight Bootcamp:

For time 50x Double-unders or 2 minutes of DU practice 10x Burpees 40x Double-unders or 90 seconds of DU practice 20x GHD sit-ups 30x Double-unders or 1 minute of DU practice 30x Jumping lunges 20x Double-unders or 45 seconds of DU practice 40x Slamball 10x Double-unders or 30 seconds of DU practice 50x Squats

Stretch: Full Body Stretching Series #2

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