WOD – FRIDAY 9/25/15

Mobility: Hips/ Hamstrings

Part A: Rowing practice
1 min. legs only
1 min. legs with straight arm hinge back
1 min. maintain 26 SPM
1 min. maintain 24 SPM
.30s. Elbow Plank Hold between rows

Part B: 4 Rounds
*Against a 5 min 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