Wednesday 4.1
Warm-Up
2 rounds (running clock):
:30 touch down jacks
:30 good mornings
:30 inchworms
:30 swimmers
2 rounds (running clock):
:30 wide stance mountain climbers
:30 side plank on elbow, L
:30 side plank on elbow, R
:30 crab hold
2 rounds:
:30 Single leg balance, L
:30 Single leg balance, R
:30 calf raises
:30 shin raises
WOD
Every 3 min for 18 min:
400m run
max alt. DB hang snatch in remaining time
*Subs for running
-500m row
-20/15 cal Assault Bike
-2 min of chair taps/high knees/butt kicks
No Equipment Version:
Every 3 min for 18 min:
400m run
wall sit in remaining time