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Wodify

WOD 08/16/16

August 15, 2016

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WOD: For time:
50 Double unders
50 Burpees
50 Wall ball shots (20/14 lbs)
50 Back extensions
50 Push press (45/25 lbs)
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings (53/35 lbs)
50 Jumping pull-ups
50 Box jump (24/20 inch box)

Post WOD Mobility:  Athletes choose 2 stretches, hold each 1-2 minutes each

 

11:00 am Strength class: 
Lift: Bench press 9 x 3: 50% bar, 30% chain or band

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