1-4-17 WEDNESDAY

Warm up 3X 10 or 10 min
100 m run
Leg swing
Mountain climber
Alt leg T2B
30 sec Bridge raise
Strength in 15 Min
Deadlift Build up to a 5 RM

WOD 5 Rounds of a. 3 min AMRAP (60 sec rest between rounds, pick up where you left off so it’s easier keeping track)
3 min AMRAP
12 KBS
9 AIRSQUATS
6 PUSH UPS
REST 60 sec and repeat for 5 rounds a total of 19 min w/rest

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