2/9/2014

By September 9, 2014wod

PreWOD

Warmup: 800m Indian Run (Last person in line sprints to the front and so on until 800m is completed) Dynamic Stretching

Strength: Front Squat 5×5 @ 50% of 1RM (Advanced hold 3 sec pause at bottom of squat)

Met Con
2/9/2014

WOD: 5 Rds

30 Cals on Airdyne

20 Double Unders

10 Air Squats

20 Lunges

30 Mountain Climbers

Cashout: Stretch and Mobility

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