WOD Wednesday April 23, 2014

WARM UP: 10 min AMRAP

spiderman walk

10 banded pass throughs

10 KBS

10 leg lifts

run 100 m

MOBILITY:  Psoas Smash

SKILL:  L-sit 25 sec on 10 sec off- 6 rounds, dips 3 x 5

WOD: 3 Rounds

25 Burpees

25 V-ups

25 Lunges w/ plate in front  (45/25)