W.O.D. Wednesday 10-23-2013

W.O.D. Wednesday 10-23-2013

Warm up

3 Min AMRAP:
10 Double Unders
1 Burpee

4 Min AMRAP:
7 Lunges
7 Grasshoppers
7 Alligator Pushups

Mobility

Partner WOD Ladder
3 Full Snatch 65/45
1,2,3,4,5,6,7,…Pullups (Strict Kip – will explain)

Accessory
Lateral Raise 2 x 12
GHD situps 3 x 12
3-5 Rounds of 10 sec on AHAP
Prowler Push
Rest as Needed