WOD – WEDNESDAY, SEPTEMBER 12TH 2018

DYNAMIC WARM UP
3 – 5 minutes of aerobic work (run,bike,row,jump rope)
Into
2 Rounds of the following
10 Active Calf Stretch per side
10 Worlds Greatest Stretches
10 Scorpion Stretches
10 Dive Bombers
5 Inch Worms
Then
1:00 Banded Lat Stretch per side

WOD
Complete as many rounds as possible in 30 minutes of:
24/16 Calorie Row
12 dumbbell hang clean and jerks (50/35)
8 toes-to-bars
30 Second Prone Hollow Hold
1:30 Rest

 

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