Workout of the Day: 02-10-16 Wednesday

Warm Up

Run 600m

Row 500m 

Then;

WOD Prep

Conditioning

Teams of 3; complete

For time:

100 KB Snatch (53#/35#)

100 Box Jumps (24”/20”)

100 Pull-ups

*10 Calorie Row as the pacer

**18 minute cap 

Midline

1a) 3x 15 – GHD Sit-ups

*rest 60-90 seconds

1b) 3x 15 – Hip Extensions

*rest 60-90 seconds