WEDNESDAY 9.6.2017 WOD

WARM UP:

2 Min of Run Row or Bike

Bear Crawl Across Gym
Walking Lunge with Arms OH Across Gym
Spiderman Across Gym

2 RNFT
10 Red Band Pull Aparts
10 Beat Swings
10 Pushup Plus
10 Reverse Lunges on Sliders (5 + 5)
1 Wall Walk

PART 1:

FITNESS

21 Kettlebell Deadlifts 70/44 or 53/35
21 Pushups
21 Alternating Reverse Lunges 70/44 or 53/35
21 Pushups
15…
9…

Use a Single KB for this WOD, break up the Pushups early and expect them to burn out in the second round. For assistance use the Red Bands for the Pushups.

Also try scaling the Pushup Reps to 15-12-9

SPORT

12 Min AMRAP – CFHQ
9 Deadlifts
6 Burpees
3 Power Cleans

Using a Pair of Dumbbells Rx is 50/35

REST EXACTLY 10 MINUTES FROM WHERE YOU FINISHED PART 1 AND START PART 2

PART 2:

3 Rounds of
Run 1 Lap or Row 350 m or Assault Bike 15/10 Cals
30 Sec Side Plank On R
30 Sec Side Plank On L

FINISH WITH GROUP COUCH STRETCH

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