Wednesday 3/13/19

Warm up:

Jog 200m

3 / side hip and shoulder CARS (joint circles) then grab a light KB

2 Rounds with medium KB (lighter than WOD weight)

12 KB swings

12 Goblet Squats

6 Bent over rows on R

6 Push presses on R

6 Bent over rows on L

6 Push presses on L

Strength: None

WOD: For time, 30 min cap

1,000 m row

50 Thrusters (45/35)

30 Pull ups

800m run

50 Russian swings (53/35)

30 Push ups

Accessory: 3-4 Rounds, NFT

DB Row x 8 / side AHAP

30 sec calf stretch / side

Side plank with hip ABDuction 10-20 reps per side