Wednesday WOD

WARM-UP
3x[20 sq MB passes, 20s relaxed squat, 2x8 fire hydrant, 8 hip ext (on bench), 2x8 hip hikes (off mats, 10s HShold or 12 wallwalkers) Trigger and mobilise adductors and hamstrings

STRENGTH
Build to heaviest weight 2 hang Sq Sn

WOD: BIRT: 11 RFT
29m Shuttle run,
10 burpees,
10 situps,
10 thrusters 20/15kg
​25min cutoff.