WEDNESDAY 9-21-16

WARM UP

1X 400 RUN OR ROW

2-3 Rounds

10 DU

10 flip the bacon

10 MEDBALL CLEANS

10 SIT UPS

10 Lunge w/instep

Mobility

1 min each leg ..couch stretch

20 sec calf and achille stretch

WOD FOR TIME

1 Round:

800 Meter Run or Row (whichever is your weaker movement)
80 DU + 21 HPC (135/95)
2 Rounds:
400 Meter Run or Row
40 DU + 15 HPC (135/95)

3 Rounds:
200 Meter Run or Row

20 DU + 9 HPC (135/95)

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