Wednesday Group Strength and Conditioning

 

Wod 1
Emom 16 min
Min 1 * 4 mtn climbers jump up,  hop over db and back then down and 4 mtn climbers rinse and repeat

Min 2 *single leg deadlift (into pistol or lunge)

Min 3 * renegade row wt. drag

Min 4 * arch/ hollow roll bicycle

Wod 2
Amrap 16 min
* 2 pull
*4 push
*6 dball cleans
* 8 hulk smash
*10 cal bike or 100m row
EVERY 2 MIN= 3 burpees or 1 human maker

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