9/20 Day#39

Peg Board Warm up

800m run

Peg Board complex

Round robin fashion

-Pull 10 second hold x3

-Single arm hangs 5 seconds each arm x 5

-Stagger pull ups 3 each side

-Hang with peg pull

-Pull + 5 weight shift

Skill

Weighted pull ups

WOD

A- 7 minutes to find your 1 rep MAX weighted pull up

B- 4 rounds for time:

400m run

2 peg board climbs

25m walking lunges

4 wall climbs

GoFit

Dynamic Warm up #2 

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

Wall climbs

WOD

5x

30:30

-Jump rope

-Lunges

-Air bike
-Wall climbs