Wednesday's WOD

Warm-up

400m Waiter walk (light weight, switch arms at 200m)

25 Sit-ups

25 Supermen

15 OHS w/ light bar

15 Push jerk w/ light bar

Stretching and discussing class for the day

Strength/Skill

Bench Press 3x5

WOD

Three rounds for time of:


50 pound dumbbell Waiter walk, 100 meters, Right arm


30 GHD Sit-ups


50 pound dumbbell Waiter walk, 100 meters, Left arm


30 Back extensions

Recovery

Short yoga sequence