07.10.13 WOD Wednesday

It’s Hump Day so here goes…..

Warm Up
Row 1500M
Mobility

Skill
5 x 5 Back Squat – follow strength cycle or work up to 85% capacity

WOD
For time:
10-1 Squat Cleans (135/95) and frog situps
THEN 55 Wall balls

After Party
For every No-Rep Wall Ball – complete three Burpees.  Be honorable and count your own No Reps
100 Double Unders – get them done!

Tags: Birdtown lakewood, BodyWeight, bodyweight exercise, bodyweight exercises, cleveland, Fitness, HIIT, lakewood, ohio, row, situps, squat, squats, WOD, Xfit