WODs for Wednesday, 12/20/17

23
Dec

WODs for Wednesday, 12/20/17

Strength:

Clean:  3×3
Met-Con:
EMOM – 3 rounds
1 – 5 KB SDHP + 10 American KBS  
2 – 30 DU      
3 – 10 KB Thrusters (5 per arm)
4 – Row 10 cal      
5 – rest
* when scaling work should take 45 seconds to complete
Bodyweight Bootcamp:
400m run
20 Wall Balls
20 Jumping Pull-Ups
20 Hand Release Push-Ups
200m Row
20 Hand Release Push-Ups
20 Jumping Pull-Ups
20 Wall Balls
400m Run
Stretch:
KB WOD:

Strength: Floor Press 3×3

Met-con:

180 reps and a mile later…: 35/25 400m run

10-8-6-4-2 snatch l/r 400m run

10-8-6-4-2 clean and jerk l/r 400m run

10-8-6-4-2 thruster l/r 400m run

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