Wednesday May 17, 2017

(Practice / Metabolic Conditioning)
Warm-up: 5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 10 ring rows, and 10 push-ups.

Skill of the Day and WOD Prep

3 x 10/Side of Bird Dogs AND 2x5 AKBS and 2x5 Abmat Sit-ups (9 min)

WOD

50-40-30-20-10 reps for time of:
Run (Add a zero at the end of each number. 500,400,300...)
American Kettlebell Swings (53/35)
Ab-mat Sit-ups