WEDNESDAY WOD

January 22, 2020

Accessory Work:
3 Rounds (Not for time)

200ft Double Kettlebell Front Rack Carry
15 Double Kettlebell Deadlifts
10 Burpees
5 Tempo Deficit Push ups (:03 Deficit per rep – between Kettlebells)
Rest as needed between rounds.

Strength WOD:
4 Rounds (Not for time)

8 Bench Press (medium weight)
10 Double Dumbbell Bent Over Row
16 Plank Up & Downs (8 per side)
:30 Weighted Hollow Hold
Rest as needed between rounds.  This is Not for time, but move with purpose.

GYMNASTICS CLASS at 5:30pm
We are in week #2 of our Pressing Series.  Come have some FUN with the GYMNASTY CREW!!!

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