Wednesday’s WOD:


EMOM for 6mins do BOTH of the following:

Decline Push Ups 5x ( put feet on weights or the box)

Weighted Step Ups 10x Total

**weighted step ups: use a db or kb in each hand, you choose the weight. It should be difficult but no loss in form. 16in box if you are 5’9″ and under. 20 in box if you are taller than 5’9″. Yes, I am sort of making this up but the point is the box should not be extremely high.


2x 800m Run. Time each one, try to stay withing 5 secs of each other. Rest equal time as run.

(substitute 1000m Row if not running)


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