WOD - Wednesday 2021-01-20


Today’s WOD is meant to be short and punishing. 21-15-9 rep scheme always means we’re in for a full body burn. Wall balls should be unbroken, row sets should be all out. No official time cap, but we should be looking to finish in under 7 minutes. Put your rower close to your wall ball station - no recovery walks today.



  • Braced breathing and posterior activation

  • Spidermans x 5 each

  • Prone angels x 10


  • 2 min. Row

  • 3 rounds:

  • 10 MB squats

  • 10 MB ground to OH

  • 10 MB sit-ups

  • 5 MB throws


For time:

21-15-9 reps each

Wall Balls

Row (cal)


6 minute plank


Cobra stretch

Couch stretch

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