Wednesday
 
 
Warm Up

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 wall balls

10 abmat sit ups

10 back extensions

Then:  Burgener Group Warm Up

WOD

Run 800 meters

50 air squats

5 burpees to 45# plate

40 wall balls (20/14)

10 burpees to plate

30 hand release push ups

15 burpees to plate

20 ghd sit ups

20 burpees to plate

For time.

 

Time
Posted on Wednesday September 13th, 2017
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