HOME WOD 200909 - WEDNESDAY

Watch it on YouTube!

https://youtu.be/9FG7E1_Glt0

WARM UP

3 ROUNDS

10 Power Jacks

10 Hollow Rocks

8 Pike Push Ups

:45sec Run / Row / Bike

S/S

5 Sets

5x10 DB Hammer Curl

superset

Box Dip

WOD

4 RFT

Buy In: 400m Run/ 30 Cals Row / 25 Cal Bike

25 Wall Balls

25 Alternating V-Ups

RX: 20/14