Wednesday – 200108

Wednesday – 200108

ANNOUNCEMENTS

  • WMCF Run Club – Starts up this Thursday evening @ 6:30pm
    • Join Josh Ribera as he leads you in running and community!

SWOD

4 sets of:
Back Squat x 3 reps @ 55%, 60%, 65%, 70%

then, 4 sets of:
Single-arm DB/KB Rows x 5 reps – AHAP
DB/KB RDL’s x 5 reps – keep it light

then, 3 sets of:
Barbell 21’s (7 bottom half, 7 top half, 7 full) – AHAP
Barbell Shrugs x 10 reps – AHAP

WOD

Complete as many reps as possible in 8 minutes of:
8 Box Jump Overs (24″/20″)
8 Shuttle Sprints (5m)

CATEGORIES