Wednesday’s WOD – February 10th

Feb 10th
DAY THREE/ Wednesday’s WOD:
Warm-up:
400 meter run
then two rounds of:
Pullups x 5
Pushups x 10
Air squats x 15

Mobility & Dynamics:
Trainers Standard

WOD/ MODERATE/ MG:
CAT ONE/ TWO/ THREE:
3 rounds for time of:
250-meter row
21 hip extensions
21 AbMat sit-ups
400-meter run

CAT FOUR:
3 rounds for time of:
250-meter row
21 hip extensions/ hip bridge
21 AbMat sit-ups
200-meter run

Only go as low as possible while maintaining a neutral spine for hip extension. If unable to perform the movement without rounding the lower back, perform a 30 second superman hold instead. During the AbMat sit-ups ensure the hip and shoulders are on the floor at the bottom of the rep and the shoulders are over the hip at the top.

After Party:
For time:
50 Burpees

Mobility:
Foam