Wednesday

# WCW

Warm Up:
Row 800m 
Group Stretches 

WOD:
4 Rounds for time of:
21 Wall Balls (20/14#)
15 Knee To Elbow 
9 Over Head Squats (95/65#)

Rest 3 Min 

3 Rounds 
Row 400m
15 Kettlebell Swings (53/35#)
20 GHD Sit Ups 


**Yoga/Mobility is tonight at 6pm! 

**We are so excited this Saturday we are hosting 31 Heroes at Recoil! 8am and everyone is welcome! Find a partner and come workout! If you would like to register please click here! The workout can be scaled just like all others if the weight is too crazy.