WOD - WEDNESDAY 11/11/15

Mobility: Lats/Hips/Ankles

Part A: 2 Rounds Not For Time:
400m Run
25 Mountain Climbers-ea.
400m Run
60 sec Elbow Plank Hold UNBROKEN*
*every time you break=5 burpee penalty

Part B: "TRAFFIC JAM"
30 Min. AMRAP
1 Rope Climb
40m Squat Broad Jump
250m Row
4 Tire Flips*
200m 1-DB Burden run (45/25)
*tire can be flipped back and forth between two people if a traffic jam occurs

Flexibility:Lower Back/ IT Bands