Wednesday’s WOD – December 9th

DAY THREE/ WEDNESDAY
Warm-up 0:00 to 6:00:
2 Rounds:
Row 200 M
10 Air Squats
5 Push- ups

Mobility & Dynamics 6:00 to 21:00:
Trainers Standard

Weightlifting Work:
Clean & Jerks
Wallballs

WOD Demo/ Mechanics/ Skill
WOD/ MODERATE W:
CAT ONE:
3 rounds for time of:
10 clean and jerks, 155/115 lbs.
50 wall-ball shots, 25/20-lb. ball 10ft.

CAT TWO:
3 rounds for time of:
10 clean and jerks, 135/ 95 lbs.
50 wall-ball shots, 20/ 14-lb. ball 10ft.

CAT THREE:
3 rounds for time of:
10 clean and jerks, 115/75 lbs.
50 wall-ball shots, 20/14-lb. ball 9 ft.

CAT FOUR:
3 rounds for time of:
10 clean and jerks, 75/55 lbs.
25 wall-ball shots, 10/8-lb. ball 8 ft.

After-Party:
Death by Assault bike”. Complete the following for as long as possible:
-Complete 3 calories on the bike in the first minute
-Complete 6 calories on the bike in the second minute
-Complete 9 calories on the bike in the third minute
-Complete 11 calories in the fourth minute
-Complete 13 calories in the fifth minute
-Complete 14 calories in the sixth minute
-Complete 15 calories in the seventh minute
*use rowers if too many athletes.