9/13/16 – "Ready to run"

Group Warm up

Group Mobility 


5×2 Backsquat (1.2.1)  one second down, two second hold at the bottom and one second up – 2:00 rest between sets. 

WOD ( Workout of the day ) 

"Ready to run" 

3 rounds for time 

400m run 

15 dumbbell hang clean ( Squat ) 55/35lb

15 Pull ups 

*All workouts can be scaled on an individual basis.