Wednesday March 16th WOD

Warm up:  4 minute indoor jog followed by line drills and sprints (indoors)


Skill work:  20 minutes

-Athlete’s choice

-Pick 1-2 skills


Conditioning:  21-15-9

Pick one component from each group

-Wall ball                             -Pull up                              -Burpee

-Thruster                             -Toes to bar                       -Lateral PVC jump

-Power snatch                     -HSPU                              -Burpee over the box


This workout will begin with 100 DU’s (sub 200 singles) followed by the 21-15-9.  Athletes will choose the skill and weight that’s safe but challenging for them.  Score is total time, including the buy-in!


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Nick ProhaskaComment