Wednesday’s WOD

Warm-up ( 10 minutes before class):

400 M Run

Strength:

Bench Press

1×5 at 65% 1RM

1×5 at 75% 1RM

1×5+ at 85% 1RM

 

 

Conditioning:

ONE

3 rounds, one minute at each station:

Row

Overhead Squat 115/80#

Med Ball Sit-ups

Double-Unders

Sumo Deadlift High Pull 115/80#

Box Jump Overs

TWO

OHS 75/50#

SDHP 75/50#

THREE

OHS 50/35#

SDHP 50/35#

FOUR

OHS 35/15#

Singles

Ab Mat Sit-ups

SDHP 35/15#

Box Step-ups

*trainer will scale further if necessary for FOUR. All athletes must be able to do four or more movements RX to move up to THREE, TWO, or ONE.