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WEDNESDAY 150408

Warm-up:

400m jog

10 push ups

5 strict pull-ups

Zombie walk down

Bunny hops back

15 leg swings

Straight leg bear crawl down

Skipping high knees back

15 good mornings

WoD:

In teams of three, perform three rounds each for time of…

Row 800 Meters
Run 400 Meters
20 Toes to Bar

Teammates roll through this in congo-line fashion, jumping onto the Rower as soon as the teammate in front of them is off and has begun the 400 meter run.


Extra:

10 GHD sit-ups

10 back extensions

3 rounds not for time


Mobility:

Mash calves

Lax to shoulder and forearms

Roll posterior

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