WEDNESDAY - 01-07-20


30 Skips 

15 Push Ups

10 Bent Over Row 

Score: Total Time 

For this WOD you will complete 6 rounds of 30 skips or 30 taps, 15 push ups and 10 bent over rows. 

30 single skips or sub for taps against a Kettlebell, Dumbbell, Plate, Skirting.. jogging on spot ensure your toe touches the object in an alternating fashion.  You can change these for single skips if you prefer.

For the Push Ups, keep your body rigid, with your shoulders above or beyond your wrists and hand just wider than shoulders width. Squeeze your butt, thighs and belly, no sagging or snaking hips!

Bent over rows, hinge at the hip with your back flat. Hold the KB’s in each hand and let them hang from the shoulder, but pull the shoulder back.  Then with the chest lifted  - pull the weights to your rib cage with your elbows going back. Smooth and Controlled rows focusing on form.




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  • VSzRmQHMfdK on


  • Darren Cochrane on


  • AlReyKwgB on


  • Razer on

    5.66 taps, push ups, B.O.R

  • Rob Smart on

    Rob 7:42 (longcycle nailed my arms for pups 🥴)
    Clare 8:10

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