Wednesday, two ways…

Today, we will do the scaling for you. There is an elite WOD and a beginner ( or a less elite) WOD. There will be a brief explanation (verbal and physical) of the movements, however, your coach will decide what WOD you do depending on your proficiency in the movements.

Wednesday
Elite wod
21-18-15-12-9
115/75 power snatch
Ten foot wall ball shots 20:14
Knees to elbows

Beginner wod
21-18-15-12-9
Deadlifts ( 1/2 BW?) (can be done with kb’s for really new folks, or if class is huge)
Burpees
Abmat situps



Mobility WOD