Wednesday WOD

Warm-up
Warm-up
Run 400m

Shoulder/Hip Mobility
– Twisted Cross/Threaded Needle
– Spiderman/Pigeon

3 Rounds:
– 10 KB Swing
– 10 KB Goblet Squat
– 10 KB Push Press (ea arm)

Strength
Back Squat (12 min to find 1RM for day)

Metcon
Metcon
AMRAP in 15 min of:
– 250m Row/Ski
– 10 Burpees, lateral over bar
– 5 Thrusters 135/95