WOD Friday May 16, 2014

WARM UP:  10 min AMRAP

200 m run

walking quad stretch

10 banded pass throughs

3 kipping swings

5 burpees

MOBILITY: Banded Pigeon Stretch

SKILL:  10 min Mobility

WOD: 400 m Run

5 Rounds

5 Pull Ups

10 HR Push UPs

15 Air Squats

Run 800 m

5 Rounds

5 Pull Ups

10 HR Push Ups

15 Air Squats

Run 400 m

Level B: 3 Rounds instead of 5 for each set

Level C:  Ring Rows instead of Pull Ups and 3 rounds instead of 5, all runs are 400 m