WEDNESDAY WODS ARE TOUGH

We are half way through the week and have been hitting some tough WOD’s already so today we will focus on some strength work with a fast pace sprint style WOD. Aim to finish the WOD at about the 7-10 min mark.

Buy In:

shoulder mobility

IRON SCAPS

RING ROWS

TYW SERIES

FOCUS:

Db Sh. Press at 75% of Sh.Press 1RM

5-5-5-5-5

Snatch Complex 3-3-2-1

Behind Head Snatch Grip Press-Hang Snatch-Deadlift Snatch Grip- Full Snatch form Floor

EMOM 3 mins

1 Rope Climb

10 Wall Balls

WOD:

21-15-9

KB DeadLift  28/20kg

Ring Dips

CASHOUT:

15-15-15

Unbroken WallBalls

This should be a fast workout day but its good to switch pace and increase heart rate

Have a Blast with this and don’t puke

fastest times should be posted!

Stouty