WOD Wednesday January 24th

The Gym is Closed This Saturday for The Havoc Games!!

This should be the last workout for competitors of The Havoc Games. Thursday is to be used for active recovery, row, bike or roll out and stretch. And Friday we should not see you at the gym!

Warm up: 20 Burpees

For Time:

1000 Meter Row


Then 10 Rounds of:

10 Power Wallballs

10 Goblet Squats

10 Mountain Climbers

10 Kettlebell Swings

10 Sit ups


1000 Meter Row

 

One thought on “WOD Wednesday January 24th

  1. Every other minute for 6 minutes:
    3 power snatches 185, 195, 205
    Every other minute for 6 minutes:
    2 Snatches 210, 220, 230
    Every minute for 6 minutes:
    230, 230, 235, 235, 240, 245

    Metcon:
    50 cal airdyne
    10 rounds of
    10 power wallballs
    1 clean – 225 x 5 rnds, 245 x 4 rnds, 260 on last rnd
    10 Kb swings @ 1.5
    10 sit ups
    50 cal airdyne
    22:29

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