Wednesday Group Strength and Conditioning

WOD (for time)

-1000m row

-80 Air Squats

-70 KB Swings 53/35

-60 hollow rocks

-50 Push ups

-40 Thrusters 75/55

-30 Burpees

-20 T2B

-10 D-Ball ground over shoulder 100/70


For push ups make sure to keep shoulders away from ears and elbows close to your sides. This will prevent shoulder discomfort later. Scaling: If Rx weights are too heavy, Adjust KB and thruster weight to one where you can to at least 10 reps when fresh. Adjust D-ball weight to one where you can perform warm up with good reps.

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