Wod Thursday 8/25/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

Prep the movements

3.     Wod:


Teams of 3,  5 Rounds:

1:00 at each station

Station 1 – 15 KB swings (53,35)

Station 2 – 15 Wall balls (20,14)

Station 3 – Max Calorie Bike

*The team score is the total amount of calories on the bike.

Leave the total running for all five rounds.

*Scale load and reps as needed.

*Wall ball and KB swings should be within 30 to 45 seconds max.  You should be thinking unbroken reps each round.



Posted in WOD

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