WOD -WEDNESDAY 6/24/15

Mobility: Shoulders/Chest/ L-Spine Part A: 3 Sets not for Time: 20s Ring Hollow Body Hold 10 Strict Knee Ups 20s Ring Dip Hold 10 Renegade Rows

Part B: 15 min. OMEM Min 1 - 6 Bench Press Min 2 - 8 DB Bent Over Wide Rows Min 3 - 8 Position Plank Clock Drill

Part C: For Time: 25 Push Ups 25 Sit Ups 400m Run 20 Push Ups 20 Sit Ups 300m Run 15 Push Ups 15 Sit Ups 200m Run 10 Push Ups 10 Sit Ups

Flexibility: Chest/ Hamstrings

images-3