WOD for Wednesday, Jul 18, 2018

Skill 18-07-2018

Technique EMOM 10:
ODD Minutes: 10 Strokes on the Rowing Focusing on Technique
EVEN Minute: 20 Shoulder Taps

Rx+: Handstand on Wall Shoulder Taps

Conditioning 18-07-2018

3 Rounds for Time with a partner:
1000m Row
40 Wallballs (20/14)
30 Box Jumps Overs (61/51cm)
20 Power Snatch (42.5/30kg)
10 Overhead Squats

Rx+: 52.5/35kg
30:00 Cap

Extra Credit 18-07-2018

5-10 minutes of recovery on a bike or rower or ski at a conversational pace

Open Gym

Make a note of your achievements in 'Open Gym'