Wild Wednesday!💪🏽

WOD: 5rds

Choose 1

500m row

400m run

2 minutes jump rope

9 Strict Pull-ups (sub: weighted bent rows or odd object rows)

Choose 1

21 KB Swings

21 Abmat Sit-ups

*choose 1 from the cardio and either the swings or abmat. Then complete 5rds

Ex: 500m row

9 pull-ups

21 kb swings

After: 3 Rds (50/35 DBs)

9 SRDL single leg deads (L)

9 SRDL single leg deads (R)

18 Sumo deads (wide stance)

10 Alt DB curls

Warmup: 3rds

1 minute cardio

10 single leg hip extensions

10 ring rows or bent rows

Mobility: Overhead wall, spidey, plank to down dog (5), add

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It’s been a while!

Good morning, Sorry about not sending an email out this weekend regarding the new rules. I’ve been having some technical problems with the computer. Please remember to wear your mask and sanitize when