WEDNESDAY 6-7-17

WARM UP 3X
200 m run
10 Legswings
10 lateral leg swings
10 v ups
10 Airsquats
10 Ring Rows
10 Step ups

WOD
FOR TIME
600 m run
50 Airsquats
40 Sit ups
30 Box jumps
20 Push up
10 pull ups
Rest 5 min
600 m Run
50 Airsquats
40 Sit ups
30 box jumps
20 push up
10 Pull ups

POST WOD
7 Min Of Running for Distance

ACCESSORY
Then 3 X 10
*back extension
(Mod 2X 20 Superman)
*Plank 1Min (adv+Weight)

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