Wednesday Group Strength and Conditioning

WOD Teams of 2, 1 work/1 rest

On top of every 2 minutes everyone completes 3 burpees before going back to the chipper.

-50 Cal row

-50 Wall Balls 20/14

-50 T2B

-50 Cal Bike

-50 Squat Cleans 135/95

-25 HSPU (no kip)

-50 Cal row

-50 Alt Front Rack Lunges 135/95

-50 Partner Med-ball sit-ups tosses 20/14


The suggestion would be to keep sets small and move quickly, efficiently and with good form, while avoiding failure on a given movement. Transitions are key.. BUT minimize transitions on the row

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