WOD for Wednesday August 9th:

WORKOUT OF THE DAY

FITNESS
A) Front Squat: 20 min to build to a 1RM. Stretch and mobilize for remainder of
20minutes once you’ve hit max.
B) For Max Reps/Cals of each::
1. 2min Russian Swings Rest 2min
2. 3min AB, Rest 2min
3. 4min WallBall, Rest 2min
4. 3min AB, Rest 2min
5. 2min Russian Swings

PERFORMANCE
A) Front Squat: 20 min to build to a 1RM. Stretch and mobilize for remainder of
20minutes once you’ve hit max.
B) For Max Reps/Cals of each::
1. 2min Russian Swings 72/53, Rest 2min
2. 3min Row, Rest 2min
3. 4min WallBall, Rest 2min
4. 3min Row, Rest 2min
5. 2min Russian Swings

THOUGHT FOR THE DAY

“Never go backward. Attempt, and do it with all your might. Determination is power.” – Charles Simmons

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