9/11 Day#29

Warm up

Tornado Tag

400m run 

Form a circle of 4 or more. One participant is on the out side and tries to tag selected individual in the circle.

Skill

OH walking lunges

Partner WOD

25 minute ping pong

2x 25m reverse sled drag

2x 25m forward sled drag

2x 10m OH walking lunges w/24# m/45#

GoFit

Warm up 

800m run

3x

Walking lunge Sampson stretch

Dynamic walk

Inch worm

Toy soldiers

High knees

But kicks

Toe walks

Heel walks

Power skip

Broad jumps

TTR x 15

Skill

Squat jumps

WOD

7x

20:40

-Air bike

-Squat jumps

-Rowing