WOD - WEDNESDAY 12/27/17

Mobility: Posterior Chain/OH Position/Hips

Part A: Three Sets not For Time:
45s. HS Hold
45s. Couch Stretch - each
45s. Hollow Body Hold

Part B: "TRES AMIGOS"
For Reps:
On a running clock:
0-3 mins.
250m row or 200m run
Max KBS (1.5/1)
3 mins. rest

7-9 mins.
250m row or 200m run
Max KB Goblet Squat (1.5/1)
3 mins. rest

10-12 min.
250m row or 200m run
Max 1 Arm-DB Alternating Snatch (50/35)
3 mins. rest

16-18 min.
250m row or 200m run
Max 1-Arm DB OH Squat

Flexibility: Ant. Hips/Shoulders/Lats

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