# @airforcespecialtactics on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/C-pyTdXuHjD
- **Gondola URL:** https://gondola.cc/posts/22354122-airforcespecialtactics-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/57ea7b78d9.jpg
- **Posted:** 2024-08-14T14:00:22.000+00:00
- **Account Owner:** Air Force Special Tactics (@airforcespecialtactics) — https://gondola.cc/airforcespecialtactics

## Caption

Time for #WorkoutWednesday... 

#METCON 5 rds for time:
5x heavy KB single arm bent over row w/ 20yd waiter's carry - conduct BORs with right hang, complete 10yd waiter's carry, then repeat with left hand.
10x lateral ball slams (5 L + 5 R)
10x dynamic push-ups

#GetAfterIt

## Stats

- **Views:** 0
- **Likes:** 764
- **Shares:** 0
- **Comments:** 4

## Tags

getafterit, workoutwednesday, metcon

---
Copyright (c) Gondola