9/17/18 – 180917

Group Warm up 

Group Mobility 


Strength 

overhead squat – Every 3 minutes, for 18 minutes – 6 sets.

1. 5 @ 50% 

2. 4 @ 40% 

3. 3 @ 60% 

4. 2 @ 65%

 5. 1 @ 70% 

6. 1 @ 75-85% 


WOD ( Workout of the Day ) 

For time * 20 minute time cap. 

Run 800m 

30 Pull ups 

30 Overhead lunges Rx ( 95/65lbs ) 

 Run 400m  

15 Pull ups 

15 Overhead lunges 

Run 400m 

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