Monday September 28, 2015

Warm Up:
side shuffle down and back
Inch worm
duck walk
bear crawl
5 push ups
10 burpees

6-9 WOD: 3 Rds:
50m side shuffle (can switch directions whenever)
10 Box Jumps
50m Backward Run
10 Toes Thru Rings
50m Run
10 Push ups

10-14 Strength: Deadlift
6x3 @ 70%

WOD: 15-12-9
Deadlifts 105/85, 95/65. 75/55
HSPUs (abmats) (pikes)