Wednesday 7 October 2020 – No Classes

Hi guys! No virtual classes scheduled for today, but reach out to Amanda if you’d still like a session! We apologize for the lack of programming yesterday.  If you still want Tuesday’s WOD, it is:

EMOM for 30mins:
1 snatch (you pick load)

Below are your Wednesday WOD options:

Warm-Up:
3 rounds, not for time, of:
30secs jumping jacks
7-10 band pull aparts
7 scap pull-ups
5-7 ring rows or pull-ups
7-10 sit-ups or hollow rocks
7-10 jumping air squats
5 inchworm push-ups

RX:
2 rounds, for time, of:
25 C2B pull-ups
25 GHD sit-ups
25 burpee box jump overs, 24/20″

Scaled:
2 rounds, for time, of:
25 pull-ups
25 sit-ups
25 burpees

Limited Equipment:
2 rounds, for time, of:
25 C2B pull-ups
25 V-ups
25 burpees over DBs

At Home:
2 rounds, for time, of:
25 V-ups
50 burpees

Additional Work:
Chin Over Bar Hold – 120secs (accumulated)
Row 1000m – all out effort for time

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