WOD - WEDNESDAY 11/18/15

Mobility: Hamstrings/L-Spine

Part A: 2 Rounds Not For Time:
400m Run
25 KB Russian Swings (2/1.5) UNBROKEN*
400m Run
45s. Elbow Side Plank Hold Left - into - 
45s. Elbow Side Plank Hold Right UNBROKEN*
*every time you break=5 burpee penalty

Part B: "HI HO - HI HO"
30 Min. AMRAP
1 Sled Pull (backwards)
20 DB Burpee Box Step Overs (45/25)
250m Row
20 KB SDLHP (2/1.5)
10 GHD Situps

Flexibility:Lower Back/Chest/Hamstrings