Tuesday 9/10

Warm up 

A- Roll t spin & lats/ 2x 5m dynamic walk + 7 good mornings

B- 800m run

2 rounds of:

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

Skill

Horizontal bar rows

WOD

20 minutes of:

50m lateral sled drag w/75# m/135#

10 horizontal bar rows

20m single arm OH walking lunge

GoFit

Warm up 

A- Roll t spin & lats/ 2x 5m dynamic walk + 7 good mornings

B- 800m run

2 rounds of:

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

Skill

Horizontal bar rows

WOD

5x

30:30

-Sled drags

-Horizontal bar rows

-Sit ups

-Shuttle runs