Wednesday 6-22-16

Wednesday

Strength All Levels

OTM for 8min
Odd – 6 DE Sumo DL, all at approx. 65% of 1RM
Even – 30 ab mat sit-ups (scale so you have 15 seconds left)

WOD

Machine
4RFT
14 ring rows with feet elevated
7 Burpees
Run 200m

RX
4RFT
14 Pull-ups
7 Burpees
Run 200m
(COMP-wearing 20# vest)

Cash Out

4 rds at tempo
10 TTB
10 Sec L sit hold
15 Walking Lunges
(COMP-wearing 20# vest)