Wednesday’s WOD – December 23rd

DAY THREE/ WEDNESDAY
Warm-up:
2 rounds med-ball partner toss
5 Overhand
5 Underhand
5 Left side
5 Right Side
5 Front Squat
*should be a good distance between you and your partner.

Mobility & Dynamics 
Trainers Standard
Mechanics/ Form Weightlifting
*partner WOD, split work. One works, one rests.
WOD 
CAT ONE:
4 Rounds For Time:
30 wallballs 30#/20# – 10ft
500 m row
40 ab mat sit-ups
CAT TWO:
4 Rounds For Time:
30 wallballs 25#-10ft /20-9ft#
500 m row
40 ab mat sit-ups
CAT THREE:
4 Rounds For Time:
30 wallballs 20#-9ft/14#- 9ft
500 m row
40 ab mat sit-ups
CAT FOUR:
4 Rounds For Time:
20 wallballs 14/10#
250 m row
20 ab mat sit-ups

Cool-down:
Deep Couch Stretch