FAMILY NIGHT OUT WODS
1 Mile Run
mobility before run
then negative split run jog/run
then negative split run jog/run
WcG Family NIght Out WODs
[3] 6 minute WODS
WOD [1]: 6 min amrap
20 calorie BIKE
15 Push Ups
10 Box Jumps 24/20, 20/12
3 min transition
WOD [2]: 6 min amrap
20 calorie ROW
15 KB SwIng (American) 53/35, 44/26, 35/18
10 KB Goblet Squats 53/35, 44/26, 35/18
3 min transition
WOD [3]: 6 min amrap
20 Dbl unders
15 Ball Slams 30/20, 20/10
10 Clean & Press 115/75, 95/65, 85/55, 75/45
SKill work
