Wednesday

Warm UP: 
2 Rounds:
200m Run
10 GHD Sit Ups
10 GHD Back Extensions
10 Ring Dips/Push Ups
10 Pull Ups
10 PVC Pipe Pass Thrus

Roll Mid Thoracic
10 Mid Thoracic Rotations each side

Strength:
Rest Day or Make Up a day you missed

Metcon:
For Time Partner Wod
3000m Row
AMRAP
3 Wall Walks
5 DB thrusters 45/35 (Each Arm)
7 Pull Ups

Partner A starts on the row while partner B begins Wall Walks.  Neither partner shall row over 500m at a time; they must switch once they reach 500m or they may switch anytime before the 500m.  Once the 3000m has been rowed, the score is the time of the row coupled with the rounds completed.

Leave a Reply

Your email address will not be published. Required fields are marked *