Day#9 (Loading/ Go!)

Warm up

800m run

3x

Walking lunge Sampson stretch

Dynamic walk

Inchworm

Toy soldiers

High knees

But kicks

Toe walks

Power skip

Broad jumps

TTR x 15

Skill

OH walking lunges

WOD

7x

100m sprint w/25 m/45

25m OH walking lunges w/25 m/45

*Rest 3 minutes after each effort

GoFit

Warm up

1K row

3x

Walking lunge Sampson stretch

Dynamic walk

Inchworm

Toy soldiers

High knees

But kicks

Toe walks

Power skip

Broad jumps

TTR x 15

Skill

Movement standards

WOD

5x

20:40

-Row

-Jump lunge

-Burpees over monorail

-Pull ups