03/24/15

Pre-WOD (Skills/Strength):
5RDS
30sec Side plank left
30sec High plank (hollow position)
30sec Side plank right
30sec Hollow Hold
Rest 1min

WOD:
3RDS
1 lap Farmer Carry
15x Russian KB Swings
10x Goblet Squats w/ single KB
5x Walking Lunges (each leg) with KBs in each hand
1 lap sprint

Post-WOD (Challenge/Cool-down):
3RDS
10x Scorpions
10x Pulses (upward to downward dog)
30sec Seated glute stretch (each side)

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