09.10.2016 WOD

A. Mobiity

B. Warm-up
250m Row or 300m run
10 Overhead medball lunge
20 Russian Twist
3 rounds

C. WOD

In 3 Minutes Run 400m (Scale down to 300m as needed)
Do 12 Kettlebell Swings (53/35)
With remaining time AMRepsAP of Hand Release Push-ups

or

Advanced Rx WOD
In 3 Minutes Run 400m
Do 12 Pistols (6 each leg)
With remaining time AMRepsAP of Muscle-ups

5 Rounds with 90s rest in between each round
Score is total push-ups or muscle-ups