WOD Wednesday 12.18.2019

WOD

For time:
400m run (Together)
Into…
20 Alt rounds of:
2 Burpee Box Jump Overs (24/20″)
4 Ring Dips
8 KB Swings (32/24kg)
Into…
400m run (Together)

*Athletes will complete both runs together.
*Athlete “A” will complete 1 round of 2,4,8 then athletes “B” will complete 1 round of 2,4,8 back and for for 20 rounds (10 rounds each)

**Scaled**

For time:
400m run (Together)
Into…
16 Alt rounds of:
2 Burpee Box Jump Over (24/20″)
4 Ring Dips
8 KB Swings (24/16)
Into…
400m run (Together)

Class Times:
5:30am,6:30am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm

WOD Wednesday 12.11.2019

WOD

For time:
50 Cal row
Into…
20 Alt rounds of:
5 Pull ups
10 Push Ups
15 Squats
Into…
50 Cal Row

*Athletes may break up the 50 Cal rows as they see fit.
*Athlete “A” will complete 1 round of 5,10,15 then athletes “B” will complete 1 round of 5,10,15 back and for for 20 rounds (10 rounds each)

**Scaled**

For time:
40 Cal row
Into…
20 Alt rounds of:
3 Pull ups
6 Push Ups
9 Squats
Into…
40 Cal Row

Class Times:
5:30am,6:30am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm