Tuesday, September 3

Warm Up:

1 minute

Easy Run

Active Spider-Man to Hamstring Stretch

Standing Lunges

Moderate Run

Active Samson + Air Squats

Fast Run

Active dive bombers

Clapping Jumping Jacks

WOD Prep:

3 Rounds

10 Scap Pulls

10 Kip Swings

1 – 3 strict pull ups

5 Lat Press Downs

3 Kipping Pull Ups

WOD:

AMRAP 18:

20 Alt KB Snatches (53/35)

200m Run

20 Dumbbell Box Step-Ups (24″”/20″”)

20 Pull-ups

Xpress:

21-15-9

KB Swings (53/35)

Burpee Pull Ups