WG WOD – WEDNESDAY 30.06.21 –”ESSENTIAL”
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
7 Toes-to-bar/Hanging Knee Raises
10 Close Grip Push Ups
7 Plate Ground To Overhead #10/5
10 Glute Bridges
SKILLS & SPECIFIC WARM UP
Air Squat – Burgener warm up
CONDITIONING
“ESSENTIAL”
4 Rounds For Time
15 Hang Power Snatch #43/30
50 Air Squats
