Wednesday Group Strength and Conditioning

Priority: jog continuously for at least 15 min. preferably at any point in the day before the WOD



-Wrist series

-10 squat

-20 scapular pushes

-10 side to side squat

-2 min rocking table

-16 alternating deep lunges

-20 cross body mountain climbers

-3 wall walks


WOD: 20 min for quality


-1 min bottom of squat hold (with weight) *

-1 min hand stand hold facing wall

-10 cossack squats

-10 twisting bear

complete as many rounds as you can in 20 mins, intent is to keep moving, not for speed but for quality.


*an alternative would be 1 min at the bottom of a pistol.  Try each leg for 30s or alternating legs every 15 s. Try with or without weight


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