February 19, 2015 

February 19, 2015

Warm Up-

3″ Run

2RFQ:
10 Sit Up to WB (20/14)
:45 Lat engaged bar hang
5/side KB Snatch (53/35)
:45 yoga shoulder stretch againgst wall w/ forearms on floor

Then:

Around the world plank
1min elbow plank
1min oblique plank right
1min reverse elbow plank
1min oblique plank left

Strength/Skill-

Run: 100m, 200m, 300m, 300m

1:1 Rest

WOD-

20 KB Swings 70/53

400m Run

20 Right Arm KB Snatches 70/53

400m Run

20 Left Arm KB Snatches

400m Run

20 Russian KB Swings 70/53

400m Run

For Time