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WEDNESDAY 150610

Warm-up:

Row 500m

15 dislocates

15 good mornings

Inch worm down

Butt kicks back

Skipping high knees down

Bear crawl back

10 scorpions

200m jog
Skill:

Every minute, on the minute, for 15 minutes:

Minute 1 – 40 Double-Unders

Minute 2 – 6-8 Strict L-Seated Ring Pull-Ups

Minute 3 – 3-4 Wall Climbs
WoD:

Four sets for max reps against a 3-minute running clock of…

Run 100 Meters

10 Toes to Bar

10 Kettlebell Swings (32/24 kg)

Rest 3 minutes between sets.
Mobility:

Mash calves

Upward dog pose

Couch stretch

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