Wednesday September 20, 2017

 Warm Up
200m Run
:30 inch worm
:30 Air Squats
:30 Active Spiderman
:30 Active Superman
:30 Down Dog w/ foot pedal

100m Run
:20 '' ''
:20 '' ''

50m Run
:15 ''
:15 ''

Mobility
A. Banded chest stretch
B. Banded Shoulder distraction
​C. Banded Front Rack Stretch
+
Movement prep & practice for pull up and dips and substitutions options

WOD
"Dat Pump"
15-12-9-6-3
Strict Dip
Strict Pull Up
*200m Run following each round



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