WOD - THURSDAY 12/29/16

Mobility: Ant. Hips/Shoulders

Part A: Three Sets not for Time:
10 Heavy Wall Balls
45s Hollow Body Hold
10 Heavy Russian KBS
45s Elbow Plank Hold
 
Part B: "GET LOW"
Every 4 mins. for

400m run
Max Wall Balls (20/14)
1 min. rest
400m run
Max KBS (1.5/1)
1 min. rest
400m run
Max Wall Balls (20/14)
1 min. rest
400m run
Max KBS (1.5/1)

*Score = Total Reps

Flexibility: Foam Roller IT Bands/Quads and Lower Back