Wednesday WOD

WARMUP:

500m Row
Then 2 rds:
Lateral Lunges
Spiderman Crawl
Inchworm w/ Hip Drop
Duck Walk
30 sec Bar Hollow Hang
10 Bar Kips

STRENGTH:

Back Squat – 15min to find 1RM

METCON:

AMRAP 10
200m Run
20 TTB
20 Alt. DB FR/OH Lunges 50/35#

*Hold one DB in the front rack and one overhead.

Beginner
AMRAP 10
200m Run
14 Hanging Knee Raises
14 Alt. DB Front Rack/OH Lunges (light)