WOD - WEDNESDAY 4/20/15

Mobility: Hamstrings/L-Spine

Part A: 2 Sets Not For Time:
400m Run
25 KB Russian Swings (2/1.5) UNBROKEN*
400m Run
1 min Elbow Side Plank Hold-each side UNBROKEN*
*every time you break=5 burpee penalty

Part B: "GET SHORTY"
30 Min. AMRAP
1 Sled Pull (backwards)
1 Rope climb
20 DB Burpee Box Step Overs (45/25)
200m Run
20 KB SDLHP (2/1.5)
15 GHD Situps (sub 20 Butterfly)

Flexibility:Lower Back/Chest/ Hamstrings