Wednesday 11.10.16

on own - mobility
run or row 400m
group RED LINE dynamic and static stretching

3-2-1 3 person Partner wod

3 rds
a1 row for cal
a2 thrusters 95/65,
a3 run200
athletes rotate thru 3rds ea
record max calories and thrusters while athlete runs the 200m

2rds
a1 bike for calories
a2 30 kb swing 53/35, 44/26
a3 30 goblet squat
athletes rotate thru 2rds ea

1rd
30 hspu
21 walking planks
9 wall walks

Turkey Challenge
day 10 of 25
100 weighted sit ups with slam ball 30/20/10