Wednesday WOD

Warm-up:  Run 1 Mile…This is a “warm-up”, use your watch or phone and try to make each lap 5 seconds faster than the prior lap.  Partner up or jog as a group and pace together.

-8 Minute rest & set-up then begin WOD-

WOD: 42-30-18 reps for time of:IMG_1173
Wall-ball Shots 20#/14#
Sumo Deadlift High-pulls  75#/45#
Box Jumps  24″/20″
Push Presses  75#/45#

 Everyone be sure to welcome Coach Kate !!!

-Throwback pic from a similar workout last year.-

Posted on 07/07/2015, in WOD. Bookmark the permalink. Comments Off on Wednesday WOD.

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