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Wed 10/9/2013 WOD

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Warm up
400 meter run
Shoulder mobility w bands
Lax ball on Scapula 2 mins each side
2 sets of
10 Groiners
15 hollow rocks
20 alt Side Lunges

Strength/Skill
Push press
10-5-5-3-3

Training
Level 1 (Fitness)
5 Rounds
200 Meter Sprint
20 weighted Ab-Mat Sit ups
10 Burpees

Level 2 (Performance)
7 Rounds
200 Meter sprint
10 Toes to bar
10 Burpees to plate

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