WEDNESDAY WOD - WEEK 3
WODWarmup: Jog in place, overhead arm claps, push ups, leg lifts, flutter kicks, crunches
WOD:
Push up B2B X 4 - 10 second push/5 second hold in down position
Flutter Kick B2B X4 - 20 sec flutter/10 sec hold at 6 inches
Bear crawls at instructor's discretion
Overhead arm claps X4 - 20(4count)/10 second hold
Crunches B2B X4- 20 sec crunches/10 second hold in up position
Crab walk at instructor's discretion
Push up X4 - 10 sec pushups/ 20 second in rest positions (either sag in the middle or flexed back)
15 windshield wipers (4 count)
Run 2min (jog/walk for those with injuries; retrain in proper biomechanics)
Water break
Repeat X1
Long stretch out.
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