WEDNESDAY WOD – Invictus Fitness Solutions
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WEDNESDAY WOD

23
Aug

WEDNESDAY WOD

Wednesday Aug 23

Warm Up

Coaches Choice
Coach to choose warm up modality

Circuit

Pulling Circuit
4-2-1-0 Tempo on all strength work

Circuit 1.
1. Deadlift too row x 15
2. squat hops x 15
3. Hyper Extension on bench ball or table x 15
4. Lat pull down/ pull ups or Inverted rows x 15
Rest 2 min repeat 3x

Circuit 2.
1.Sumo DL to bicep curl x 15
2. Supermans x 15
3. Good Mornings x 15
4. 1 leg bi curl x 8 each
Rest 2 min repeat 2x

then:
100 Hollow Rocks
100 air squats
100 cals on something
rest 2 min repeat 1x

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