Wednesday, October 23

Warm Up:

200m run

Quad stretch

Knee to chest

Side lunge

Soldier kicks

Side shuffle

Walking Samson

Walking Spider-Man

Bear crawl

High knee

Butt kicks

Mobility:

Pigeon Pose – 1:00 each side

Child’s pose – 1:00

WOD:

Teams of 2

20′ AMRAP

10 x Burpee Box Jumps (20/14)

20 x KB Swings (53/35)

30 x Pull Ups

40 x DUs (160 singles)

50 x Sit Ups