WODs for Wednesday, 6/21/17

29
Jun

WODs for Wednesday, 6/21/17

Strength: Snatch 3×3 Knees To Elbows or Toes To Bar

Met-Con: Against a 3-minute running clock: Row 500 Meters Bench Press x Max Reps @ (BW/.75xBW) Rest 3 minutes, and perform a total of three sets; note reps achieved in each set.

Bodyweight Bootcamp: 100 m Walking Lunge 90 Double Unders or 3:1 singles 80 Sit-up (abmat)s 70 Mountain Climbers, R + L = 1 60 feet of inchworm with hand release push-up 50 Air Squats 40 Flutter Kicks (4 Count)s 30 Slamball – choose a weight that you can move well 20 Burpees 10 Dips

Full Body Stretching Series #4

KB WOD:

Skill:

Swing Release

Met-con:

10/10 Turkish Get-ups 35/25, then:

then, for time

400 meter run

3 rounds: 20 Burpees 20 Abmat situps

400m run

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