Friday, October 18

Warm Up:

:30

Active Samson

Push up to down dog

Air squats

Active Spider-Man

Superman’s

Pigeon pose

Child’s pose

WOD:

For Time:

4 Rounds

400m run

20 x Alt KB Snatches (53/35)

20 x Goblet Squats (53/35)

Mobility WOD:

Chest Stretch – 1:30 each side

Ankle Stretch (sitting on ankles with feet flat) – 2:00

PVC Lat Stretch – 2:00

Active Samson – 1:30 each side

Pigeon Pose on Box – 2:00 each side

Dead Hang on Pull Up Bar – 2:00 cumulative

Up Dow – 1:00

Down Dog – 1:00