GW WOD – WEDNESDAY 07.06.22 –“oh issa!”
MOBILITY & WARM UP
2 rounds:
200-m run (conversation pace)
10 leg swings/leg (forward and backward)
10 ring rows
2 rounds:
200-m run (a little faster)
10 box step-ups
10 box incline push-ups
2 rounds:
200-m run (a little faster)
10 reverse lunges
10 steps bear crawl
MOBILITY & SKILLS
Rope Climb
1 round:
1 rope climb (workout variation)
4 reverse lunge (workout weight)
CONDITIONING
“OH ISSA!”
EMOM 16:
Even minutes: 3 rope climbs
Odd minutes: 12 DB reverse lunges #15/22.5 kg
