WARM UP – MOBILITY

Big dynamic warm-up and stretch out (caves / hamstrings / low back / overhead)

Review/Tech: KB snatches / S2OH / OH Lunge + demo other WOD movements

Partner up and warm-up a few of each before starting.

WOD A

WEDNESDAY WOES PT. 1

Complete alternating rounds with a partner:

AMRAP in 15 mins:

4 x Devils press (35/25lb)

40ft sled push down (70/50) – put your 2 DB’s on the sled)

4 x 40ft Shuttle runs (1 rep each)

40ft sled push back (70/50)

(Count each 40ft sled push as 4 reps (10ft = 1 rep, 16 reps per round)

– Rest 5 mins before switching P2 –

WEDNESDAY WOES PT. 2

Complete alternating rounds with a partner:

AMRAP in 15 mins:

2 x 10 KB Snatch + 8 KB S2OH + 6 Alt. KB OH Lunge steps (16/12kg)

Complete the 10+8+6 KB complex once on each arm, then switch.

– Rest 5 min before switching to P1 –

ACCESSORY

Cool down, roll out, stretch , mobilize

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