Monday, October 7

Warm Up:

30 Seconds

Easy Run

Active Spidermans

Moderate Run

Active Samson

Faster Run

Slow Air Squats

Barbell Warm Up:

5 good mornings

5 back squats

5 elbow rotations

5 strict press

5 Romanian deadlifts

5 front squats

WOD:

On the 4:00 x 5 Rounds:

9 Burpee Box Jumps (24/20)

15 Front Squats (95/65)

200m Run