WOD Wednesday 10/6

Warm up 3x
15 push up
15 pull ups
15 Squats
15 pass thru's

Skill: plank with weight - 3x
Once in the plank position have coach add weight and hold for max time.


WOD:
Three rounds for time of:


Run 800 meters
*50 Back Extensions* (ab mat)
50 Sit-ups

* Scale accordingly, dont over-do these if you have not been working them during the warmup on a regular basis.