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WOD - Wednesday, July 25, 2018


A. 100 jacks, PNF Calf, Ankle Rotations, Leg swings, walking dynamo, arm circles, dead hang + swing, slow burpees, wall walks,

B. 8 Minute AMRAP (30/30, quality reps) Odd - C2B/Pull up Even - Dips REST 5 minutes

8 Minute EMOM(30/30, quality reps) Odd-Ring Rows Even-HSPU

C. Perform the following for time 30 KBS (1.5/2) 15 V-ups 25 KBS 15 Tuck ups 20 KBS 15 Straight Leg situps 15 KBS 15 Leg Raises 10 KBS 15 Sit ups

D. *Optional* cool down ARMWOD - 4 Minute AMRAP 7 DB Bicep curl 11 DB OH Tricep Ext


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