WOD Wednesday 30th, September

WOD Movement activation Rope Climb tech 3 x 10 min Caped Wods For Time 50 Alternating Dumbbell Snatches 100m Single Arm Overhead Dumbbell Walking Lunges 40 Dumbbell Overhead Squats alternate every 10 reps) 400m run 1 rope climb Rest 3 mins 60m Single Arm Overhead Dumbbell Walking Lunges 30 Dumbbell Hang Clean-and-Jerks alternate every 5 reps) 40m Single Arm Overhead Dumbbell Walking Lunges 400m 2 rope climbs Rest 3 mins 200m run 20 Alternating Dumbbell Squat Cleans 20m Single Arm Overhead Dumbbell Walking Lunges