WOD 04.09.17

Foam roll 90 seconds each:

IT bands

Adductors

Calves

Lats

2 min Achilles plank

Coach’s choice warmup

Speed:

200m sprint x 5,  90 second rest between (use the stop watches!)

WOD:
3 rounds for time:

400m run or 500m row or 1000m assault bike

21 medball cleans, 30/20/14lbs

12 ring rows

Post loads used and time to beyond the whiteboard.

Midline (optional):

L-sit hold, accumulate 3 minutes
Waiters carry, 25yards x8, 1.5/1 pood