W.O.D. Wednesday 5-1-2013

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Our plan is to start adjusting Wednesday workouts and we will get your feedback at the box. Wednesday would be a great day to help manage your body or catch up on a missed workout. More details to follow.

For now;

SWOD – 5 rounds (rest as needed)
3 strict weighted pull-ups / 10 Good mornings

WOD – 6 rounds for time:
6 weighted dips followed by 24 air squats

Take your time and get set on variation of the dip whether weighted bench, matador, or ring. Then busy out 24 air squats and repeat as fast as possible till done.

Work on mobility issues. Partner leg mash. Banded hamstring. Banded shoulder. Do work!