Friday, October 27, 2017

Friday (Speed/ Go!)


Warm Up
800m run
A- Ultimate
Frisbee/ Football/ MB

B- Climbers warm up
3 rounds of:
30 seconds Sampson stretch on each side
2 ladder climbs
5 Wall climbs
5 Candlestick to stand up
2 peg board climbs
10 wall squats

Skill
Box jump rebounding

WOD
21-15-9
Box jumps w/20” m/24”
Pull ups
*7 minute time cap



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