WOD Tuesday September 29th

Warm Up
Mobility – LAX Ball
Movement Drills – Hip Mobility
Dynamic Flexibility – Slow to Fast

Activation
3 Rounds of:
15 – Band High Rows w Pause
10 – Band Rotation (R&L)
5 – Sit to Stand Squat Drill

Strength
A1 – Pull-Up Development 4x ability level
A2 – Box Jumps 4x 5
A3 – Sled Push 4x 1 (Sprint Mechanics – low weight)

WOD
800m RUN
2 Rope Climbs or 6 Pull-Ups
400m RUN
2 Rope Climbs
200m RUN
2 Rope Climbs
CASH OUT – 40 AB Mat Sit Ups + 20 Parallet Push Ups