Wendnesday Training

CrossFit Warm up:  3 rounds of

1. Samson stretch
2. 10 OHS
3. 10 pushups
4. 10 situps
5. 10 back extensions

The WOD: 5 rounds for time of

1. Row:200m or bike 1min
2. Thrusters or Wall ball 20
3. Jumping pullups 20
4. Kb swing/snatch 20
5. Sit up 20

The Finisher: Hold each of these for 1 min.

1. Plank
2. L sit
3. 90 degree squat