W.O.D. Wednesday 2/28/18


W.O.D. Wednesday 2/28/18


Strength – 15 minutes

*If you’re an registered open athlete, don’t make yourself sore here.  Feel some heavy weight, rest between sets, stay flexible, and that’s it.

Back Squats 5 sets of 3 – building in weight as you go, and find a heavy 3 rep for the day

*Ring that PR bell if you hit a new personal best 3 rep back squat today!

Conditioning WOD -12 minutes

*Coaches – based on class size, if more than 15, start athletes on different stations to avoid cluttering rowers, with RX athletes starting on wall balls (to be fatigued come MU ring dips)

As many rounds + reps as possible in 12 minutes of…

50 Wall Balls 20/14

50 Box Overs 24/20

50 Ring Dips (RX – Ring MU to ring dip)

50 Calorie Row

*If you finish the row, repeat… until time expires.

Post greatest weight used for 3 rep back squat and rounds + reps achieved on workout!




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