OPWOD WEDNESDAY 5/7/14

Baseline: Pre-SOP and box breathing, then ROM Drills. 20 minutes of grinder PT.
30 Push-ups, 30 squats,
30 sit-ups, 10 Burpees,
10 Windmills, 30 Push-ups,
30 Mountain climbers(4-count), 30 Flutter kicks(4-count),
10 Burpees, 10 Cherry pickers (4-count),
30 Push-ups, 30 Back Extensions (arm haulers)
10 Burpees, 10 Chain breakers,
30 Push-ups , 30 Lunges,
30 Hello dollies, 10 Burpees,
10 Trunk twists,
max sets of rope climbs (2-3 minutes in between sets)
2 ascents

Benchmark WOD: “Helen”. Complete 3 rounds for time of:
Run 400m
21x KB swing (45#)
15x pull ups
time: 2 rounds 17:08