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WEDNESDAY 160511

Warm-up:

Run or Row

Crossover Symmetry

15 Hollow Rocks

10 Yoga Push ups

15 Squats

Inch Worms Down

Samson Lunges Back

30 Double Unders

20 KB Swings moderate weight

 

WoD:

Every 5 minutes, for 30 minutes (6 sets):

Run 400 Meters
20 Russian Kettlebell Swings (heavy)
40 Double-Unders

 

Accessory Work:

Two sets of:

Hawaiian Squat x 90 seconds each side
Prone Plank x 60 seconds

 

Mobility:

Mash Calf/Achilles

Roll Posterior

Lax to Plantar

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