Wednesday, October 1st

Wednesday is battling ropes day …. (also used for the Tuesday night session!)

30/30 format .. 1 ropes move for 30, followed by 30 seconds of a plank hold or pushups (you choose!)

3 rounds (5 minutes per round) x 3 with 2 minutes rest between rounds.

1.  Low Speed Wave — get deep into the squat

2.  Up and Backs

3.  Slams

4.  Alternating wave + squats

5.  Rope Jacks

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Categories: WODs

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