Friday, September 13

Warm Up:

200m Run

Line drills

Quad Stretch

Knee to chest

Walking Samson

Walking Spider-Man

Side lunge

Side shuffle

3 air squats + broad jump

High knees

Butt kicks

SWOD:

Deadlift

Build to heavy 5

WOD Prep:

2 Rounds

10 scap pulls

5 strict knees to chest

5 kip swings

5 kip knees to elbow

WOD:

15-12-9-12-15:

Toes to Bar

Deadlifts (205/145)

Xpress:

2k row

50 burpees

Lateral Barbell Burpees