WOD 11/8/13 Mobility: Hips/Hamstrings Pa

WOD 11/8/13 Mobility: Hips/Hamstrings

Part A: Rowing practice 3 ROUNDS: 10 Reps - legs only 10 Reps - legs and hips 10 Reps - Legs, Hips, Finish 1 min. maintain 22 S/M

.30s elbow plank hold between rows

Part B: 4 Rounds *Against a 5min Running Clock Perform: 200m Run Then AMRAP of: 20 Wall Balls (20/14) 20 Air Squat to Med Ball 20 Med Ball to Wall Situps

1 min. rest between rounds

Flexibility: Anterior Hips/IT Band