Wod Wednesday 7/13/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

Skill: The kettle bell snatch

3.     Wod:

For Time

  • 1000 m Row
  • 100 Double Unders
  • 75 Ab mat Sit Ups
  • 500 M Row
  • 50 Kettle bell Snatches (53,35)
  • 25 Burpee Pull Ups

Cash out: 

Easy 400m run then banded hamstring stretch 2 minutes per side.



Posted in WOD

14 thoughts on “Wod Wednesday 7/13/16

  1. Nice job Kristin!!
    Chipper: 21:19 @26# and 200 singles – a fun little WOD with the 5:30 crew! Thanks for the rowing tips CJ – one day I’m going to row like you! And kudos to Betsy for scaling UP on her modified burpee pull ups…show off 🙂


  2. 25:11 I think? Scaled the sit ups to knee tuck ins and the burpee/PUs to prego burpees/ring rows, but I did 50 by mistake! Didn’t know it was supposed to be 25 until Deb and Jenn told me in the locker room…..no wonder it took me so long!


  3. 19:31 singles/ 26# KB

    Great tip from CJ Harper on keeping heels in contact on the rower. Next time bring a stack of ones, buddy!


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