Wednesday
WARM UP:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 abmat sit ups

10 back extensions

10 squats

WOD:
Wednesday

Skill:  Muscle Ups.  Ring or bar.

WOD:

“Helen”

Run 400 meters

21 kettle bell swings (53/35)

12 pull ups

3 rounds for time.

Time