WOD for Wednesday, Apr 05, 2017

Squat mobility 1

Banded hip extension 2'
Glute-piriformis lacrosse 2'
Cuadriceps barbell smash

Bike & karen

Teams of 3
For time:
150 cal bike (relays)
Karen (la bola no puede tocar el suelo. Penalty 10 syncro burpee).

Row & Isabel

Teams of 3
For time:
3k row (relays)
Syncro Isabel

El postre

For time:
1600 run (all together)
50, 40, 30, 20, 10 Diane
1600 run (all together)

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