Wednesday’s WOD – June 24th

Wednesday’s WOD – June 24

Strength:

A.)Back Squat

8/50%

6/60%

4/70%

2/80%

B.)Handstand Walks

4 x 24 Ft.

*fifteen minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added.

Conditioning:

CAT ONE:

For Time:

1000 M Row / Bike 1.4 Bike

50 Wall Balls, 25/20#

750 M Row / Bike 1.0 Bike

35 Wall Balls,

500 M Row/ Bike 0.7 Bike

20 Wall Balls

CAT TWO:

For Time:

Row, 1000 M /Bike 1.4 Bike

50 Wall Balls 20/14#

750 M Row / Bike 1.0 Bike

35 Wall Balls

500 M Row/ Bike 0.7 Bike

20 Wall Balls

CAT THREE:

For Time:

Row, 1000 M /Bike 1.4 Bike

50 Wall Balls 20/14#

750 M Row / Bike 1.0 Bike

35 Wall Balls

500 M Row/ Bike 0.7 Bike

20 Wall Balls

CAT FOUR:

For Time:

750 M Row / Bike 1.0 Bike

35 Wall Balls 14/10#

500 M Row/ Bike 0.7 Bike

20 Wall Balls

250 M Row/ Bike 0.4 Bike

10 Wall Balls