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Thursday 9/26/2013 WOD

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Warm up
Foam roll 2 mins per leg
LAX Ball 2 Mins per scapula
2 sets of
5 Inch Worms
10 Push ups w rotation
15 Super mans
20 Ab-Mat Sit ups

Strength/skill
In 15 Mins
TURKISH GET UPS
5 reps per leg
Plank on rings 30 secs- 1min
1-2 mins rest between sets.
Complete as many sets as you can in the time cap.

Training (Met-Con)

In teams of 3
Perform as many rounds as possible in 20 mins
1 person runs 400 meters
1 person Rows max Meters
1 person does max KB push presses
Switch every time person comes back from the run.

Score is team rounds, meters and Reps.

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