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Wacky Wednesday WOD


Warm Up- 500 m Row or 400m Run

THEN right into

WOD A-

9 Minute running clock (2 Rounds 1 minute rest after round)

Burpees

Goblet Squats 53/35

Kettlebell Swings American

Box Overs 24/20

WOD B-

7 minute running Clock

30 Should to Overhead (115-75) (75-45)

*10 Air Squat Penalty if the bar is dropped

AMRAP with the remaining time of:

3 Toes-to-Bar / Knees-to-Chest

3 Deadlifts, 205/145 – 165/115

6 Toes-to-Bar / Knees-to-Chest

6 Deadlifts, 205/145 – 165/115

9 Toes-to-Bar / Knees-to-Chest

9 Deadlifts, 205/145 – 165/115

*Athletes add 3 reps to each exercise for rounds completed with any remaining time (12, 15, 18 etc)

As soon as time Is out.....

Rest 3 Minutes....

THEN- 7 minutes max Clean. Any style.


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