WODs for Wednesday, 11/18/15


WODs for Wednesday, 11/18/15

Strength: Bench Press 3×5 Choice of a “Hinge” Bodyweight Progression

Met-Con: “Griff” For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards

Bodyweight Bootcamp: 3 rounds for time of: 10 Knees to elbows 20 Russian Twists 30 Mountain Climbers (R+L = 1) Run 400 m

Stretch: Full Body Stretching Series #1


Skill: Double Russian Swing:

Met-Con: 3 rounds 6x 10m shuttle run 2x Rope climb 15x American KB swings 70/55

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