General Fitness Wednesday 9-23-15

Prep Work
3 min Airdyne ride 65%
2X10 T-Spine wall press (Wall slide)
2X10 PVC Pass throughs
Then
3 Min Airdyne ride :40@90% Fast :20 slow@40%

WOD
A.
Every 2 min for 14 Min (7sets)
High hang Snatch+2 OHS
****Weight is up to you, pick something that will challenge you but you can move correctly

B.

25 Min AMRAP Interval running
Start line to green line @50% (100M)
Green line to yellow line@70% (100M)
Yellow line to Red line @80-90% (200M)
red line to Start line @40% (400M)
****For this portion today keep in mind that our days of running are going to be decreasing soon so give it a true effort. If injury or inability to complete this running session swap it our for a Airdyne sprint (:40@95% :20@65% for 18Min)

Use the 400M as a recovery so you will be ready to run as soon as you get to the start line.

Record total distance -1 Full set of intervals =800M

Cool Down
Mobility
Post results

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