WGM WOD -WEDNESDAY 08.03.23 – “BETTER ALONE”
MOBILITY & WARM UP
AMRAP 8:
10 Arm Swings (Across Body)
10 Arm Swings (Up & Down)
10 Alternating Spiderman Stretch
10 Air Squats (Use 10# plate as a counterbalance)
10 Bent Over Snatch Grip Rows (Barbell)
30 High Knees
30 Butt Kickers
SKILLS & SPECIFIC WARM UP
KB Swing
3 Sets Each Partner:
10 Single-Arm KB Bottom Top Floor Press
/ Arm
10 Alternating KB Single-Leg
Deadlifts
2 Sets:
5 KB Swing
5 Up-Down Over
5 Cal Row
CONDITIONING
“BETTER ALONE”
10 Rounds For Time with a partner
15 KB Swings #24/16
15 Up-Downs Over KB
15/11 Calorie Row
Alternate full rounds with a
partner
