wodify-daily
Wednesday

Announcements

As per Ohio state guidelines, we will be requiring all athletes to wear masks.

Please wear your mask upon entering the facility.

Please wear your mask inside the building unless you are exercising.

You may remove your mask once you are inside your WOD square.

We kindly ask that you put your mask on before exiting your WOD square. This includes retrieving equipment, water, or using the restroom.

Due to the severity of sweat and bacteria that can accumulate within the mask during exercise usage, we recommend wearing a disposable face mask or a daily washed and sanitized reusable mask.

If you need low cost face masks – please visit https://journeymasks.com/

CFM2 – M2-60

Warm-up

Warm-up (No Measure)

1 SET

1:00 Cat Cow

1:00 Inch Worms

1:00 Alt. Groiners

1:00 Plank

Into…

2 Rounds of:

3 Cal Row

3 Sit Ups

6 Light KB Swings

Strength

Metcon (7 Rounds for reps)

Skill:

ON A 14:00 RUNNING CLOCK…

Every 2 minutes:

10 Cal Row

15 KB Swings

*Rest reminder of 2 minutes.

Workout

Metcon (Time)

FOR TIME

21-15-12-9-6

Sit-ups

3-6-9-12-15

Jumping Pull-Ups or Ring Rows

(Score is Time)

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