WEDNESDAY 9-19-18

WARM UP 3X

30 sec min bike

30 sec Row 

25 m walking Lunge 

10 Inchworm w/Push ups

5 Kipping Bar Taps

5 K2E 

30 sec side plank/L

30 sec side plank /R

15 sec Handstand hold

STRENGTH 

In 20 Min build to a heavy set of 5 Reps

BENCH PRESS

WOD

Complete as many rounds as possible in 20 minutes of:

10 strict knees-to-elbows

3 wall walks

Scaling

This workout will quickly become tedious and uncomfortable. Each set of movements should be challenging but doable, forcing you to manage muscular failure in order to maintain a decent pace.

Intermediate Option

Complete as many rounds as possible in 20 minutes of:

7 strict knees-to-elbows

2 wall walks

Beginner Option

Complete as many rounds as possible in 20 minutes of:

10 hanging knee-raises

50-ft. bear crawl

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