Wednesday:

W/U: 5 mins – small group volleyball keep ups -3 burpees for bad drops or at coach’s discretion 😉

MOB: Lacrosse ball pec and between shoulder blades

WOD A:
A1) 5 x 3 Narrow grip bench press (@Tempo 3,1,x,1).
Rest 60s
A2) 5 x 8R & 8L – bent over single arm row use KB’s
Rest 60s

WOD B:

For Time:
Row 500m
25 toes to bar
20 box jumps (24/20″)
15 KB swings (32/24kg)
Run 500m
15 KB swing (32/24kg)
20 box jumps (24/20″)

25 toes to bar

500m row