Wednesday, May 18th WOD

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Workout for Wed., 5/18:

Warm Up –

2 Rounds…

:30 seconds each side with banded lateral distraction Runner Stretch

:30 RMB

30 Partner Wall Ball Toss

20 Banded Pass Throughs

20 Kip Swings

Then…

2 sets of 10 reps of HBBS with an empty Barbell. First w/out bands, second w/.

Strength –

8×3 HBBS OTM @ 85%

WOD –

Fit:

3 RFT

5 Pull Ups

5 Dips

10 Stone C+J (50/35)

5 Pull Ups

5 Dips

400 Meter Run

Perf:

3 RFT

6 Box Bar M.U.

10 Stone C+J (50/35)

6 Box Bar M.U.

400 Meter Run

Comp:

3 RFT

5 Bar M.U.

10 Stone C+J (65/50)

5 Bar M.U.

400 Meter Run

Open Gym Suggested Work:

Gymnastics –

20 Minute ALT

15 GHD

1-2 Rope Climbs

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