WODs for Wednesday, 10/11/17

13
Oct

WODs for Wednesday, 10/11/17

Strength:  

Shoulder Press 3×5
Chest to Bar Pull ups, 3-6 reps
Met-Con:
1K row/run (if not enough rowers)
Then:
21-15-9
Kettlebell Swings
Overhead Squats
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:
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