NEWS

WED WOD Recording: Here

WOD

GYM WOD

“Set Sail”
3 Rounds
20 cal Row or 18/14 cal Bike
20 Left-Arm DB Push Press
20 cal Row or 18/14 cal Bike
20 Right-Arm DB Push Press

Dumbbell weight: 50/35

HOME WOD

3 Rounds
300 Meter Run
20 Mountain Climbers (per side)
300 Meter Run
20 Mountain Climbers (per side)

WOD GUIDANCE & GOALS
You should take your row at a moderate pace and finish around 1:20-2:00. Use only your left arm for the first set of 20 dumbbell push presses. Row again and the next set of push press will be on your right arm. Target 15 minutes total for this WOD.

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httpv://www.youtube.com/watch?v=E9nzvtB84gI