Wednesday WOD:

 Warm-up

Run 100m
5 pull ups
5 push ups
10 squats
Run 100m
5 Burpees
5 Pike Push Ups
10 Mountain Climbers

Metcon

Metcon (Time)3x400 m run
or...
3x500m rowRest 2 minutes between sets
Log in fastest time of your 4 attempts
Rest 5 minutes before wod #2

Metcon

Metcon (AMRAP - Rounds and Reps)Mini Cindy
10 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats

image.jpg