WOD Tuesday 08.13.2019

Mobility:
Runners Lunge x 1 minute/Side
Calf Stretch x 1minute/Side
Banded Lat Stretch x 1 minute/Side

Movement Prep:
25ft Knee Tuck to Samson Stretch
25ft V-Step
25ft Alt Leg Swing
25ft Toe Walk
25ft Heel Walk

Warm Up:

8-10 minutes of:
Coach Led Running + Ladder Drills

Technique & Review:

Pull Up
– Ring Rows x 5 reps
– Scap Pull Ups x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5 reps

2 primer sets of:
100m Jog
2 Pull ups
4 Push Ups
8 Squats
– Rest 60 seconds b/t –

 

WOD

3 rounds for time:
Run then…
Rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Squats
*Rnd 1 – 400m
*Rnd 2 – 600m
*Rnd 3 – 800m

*Comp – 5 rounds of Cindy
*L3 – 4 rounds of Cindy
*L2 – 3 rounds of Cindy
*L1 – 3 rounds of Cindy
Runs
*Rnd 1 – 200m
*Rnd 2 – 400m
*Rnd 3 – 600m