Wednesday WOD

Pre WOD (not for time)
5×2 Ring Dip
5×3 Strict Pull Up
(To modify Ring dip do Box Dips or narrow grip push ups, perfect and slowly)
30 Knees to Elbow for Speed
5×3 Deadlift @ 75% 1RM
5×5 Heavy Strict Press with KB or DB
Rest 2:00 between rounds
Post WOD
800m Cool Down Jog
1:00 Plank
9;30 and 10:30 Mommy/Daddy WOD and Daycare
1:00 Max Calories on Airdyne
Cheer each other on.  Goal is men 25-30 ladies 20-25
“Cabo Wabo”
5 Rounds for time
400m Run
10 Pistols
10 Hollow Rocks
10 Push Ups
Post WOD
800m Cool Down Jog

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