WEDNESDAY

WOD

LEVEL 1

A.) 5min Double Under Practice

B.) For time:
30 HSPU -> 1min HS Hold + 30 Pushups
40 Ttb -> 1min Tuck Hang + 40 Ab-Mat Situps
50 Push Press 30kg/20kg
100m Walking Lunge

D.) Shoulder Stretches with band

LEVEL 2

A.) "2013 Regional WOD 6"
For time:

100 Double Unders

50 HSPU

40 Ttb

30 Axle Bar Jerks (or Regular Oly bar, depending amount of people) 70kg/50kg

30m Front rack lunge or 30 Reverse Lunge steps

B.) 3 sets of:

10 Band pullaparts 

15 Cuff Rotations (either arm)

C.) Shoulder Stretches with band