Wednesday WOD – 102214

Rosie & Sarah

Rosie & Sarah

NEW 5:15AM CLASS
MONDAY, WEDNESDAY, AND FRIDAY. You are welcome to arrive early if you need extra time to warm up or do mobility. Class will start promptly at 5:15 and finish at 6.
PRE-REGISTER for these 5:15am classes by 8pm the night before! If there aren’t at least 3 people registered by 8pm, we will notify those registered that class is canceled.
PRE-REGISTER on our BoxHQ schedule, click on the class, and then click “Register.” That page will also show you who else is registered for that class.

WORKOUT OF THE DAY

Fitness
1. Shoulder Pre-hab/Re-hab

2. For time:
1000m Row
100 Double Unders
1000m Row
100 Double Unders
1000m Row
100 Double Unders

Performance
1. Jerk: 4×3 TnG, work to a max. Then, ME UB set @ 75% of the 3rm

2. Shoulder Pre-hab/Re-hab

3. Metcon
For time:
1000m Row
100 Double Unders
1000m Row
100 Double Unders
1000m Row
100 Double Unders

4. Muscle Up: OTMx5 – 3-5 Reps

5a. 3×20 Hollow Rocks – rest 60s
5b. 3×10 Evil Wheels – rest 60s