WOD - Wednesday, 12.10.14

Coach Ilch getting after it helping out in the 6pm


To those of you who decided to brave the disgusting weather Wednesday, great job with a high skill workout. For those of you who missed it, we certainly understand why you didn't want to leave the house!

Wednesday's workout is much lower skill and should take a bit longer. Good luck!

Warm Up

250m Row

Inch Worm with Push Up (50ft)

Duck Walk (50 ft)

3 rounds not for time:

10 Beat Swings

2 Wall Walks

(5) 10 second air squats (5 seconds down 5 seconds up)



“Burpee Angie”

20 Burpees

100 Pull Ups

20 Burpees

100 Push Ups

20 Burpees

100 Sit Ups

20 Burpees

100 Air Squats

20 Burpees