Wednesday, October 30

Warm Up:

200m run

Quad stretch

Knee to chest

Walking Samson

Walking Spider-Man

Side lunge

Bear crawl

Soldier kicks

High knees

Butt kicks

SWOD:

2 Round:

10 x Scrap pulls

5 x Kip swings

Then

5 x 5 strict pull ups

WOD:

4 Rounds:

30 x 10m Shuttle Runs

30 x Box Jump Overs

30 x AbMat Sit-ups