Wednesday Group Strength and Conditioning

WOD: Complete as many rounds as possible in 20 minutes of:

-200m run

-15 dips

-10 dumbbell Turkish get-ups ( no more than 35/50)

Feel free to adjust weight throughout the WOD

Scaling: We are using an awkward movement that requires coordination, balance, flexibility and strength. If you are unfamiliar with the Turkish get-up, reduce the load and move deliberately enough to master the coordination, balance and flexibility. Choose a dip modification that allows you to complete the reps in 1-3 sets. Beginners can use deficit pushups or ring pushups with the goal of extending the range of motion beyond what can be accomplished with a pushup

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