Wednesday, Mar. 14th, 2018

 

A) Warm Up

200m Run

Line Drills

Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
High Knees
Butt Kickers

B) Strength/Skill

16 Min EMOM:

Min 1: 5 Neg Pullups
Min 2: :30 Hold Plank
Min 3: 6 Ring Dips
Min 4: 8 Weighted V-Ups 45/25

C) WOD

For Time:

Buy In: 600m Run

Then 3rds

20 Box Jumps 24/20
20 Kb Swings 45/35
20 Abmat Situps

Cash Out: 600m Run

*Time Cap 17 Mins