Wednesday WOD – back to the routine 6/5/15

Warm-up
600m run
3x 1min plank/ 30sec side plank
2x 15m wheelbarrow
7 scapula pull ups
3 supinated ring rows
Mobility
ws flossing ext/flex (3min)
nerval flossing for thoracic spine and arm (8min)
crawl on place (6min)

Basic Strength
Metcon (No Measure)
take 15min to do 4-6 sets of
6 I’s 4 T’s 2 I’s
8 push up on air pads
200m run

Metcon
emom 5
10 burpees
5 goblet squats
emom 5
10 russian swings
5 push ups
emom 5
10 sit ups
5 wall balls
I used 24kg KB and the 20lbs wall ball

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