Thursday 2017.06.08

Warmup
- Run 400m
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
2 rounds not for time
- 10-12 GHD hip extensions
- 10-12 Push-ups
- 10-12 GHD sit-ups
WOD
3 rounds for time:
- 80 KB one-arm swings
- Run 800 meters
For the swings, switch arms every 10 reps. Hold your spine in extension, hips go back and slightly down with minimal knee bend. This is a hinging movement, not a squat.