WOD

(workout of the day)

 Friday, September 17

• WARM UP 
  4 Rounds :30 of work each
  Side Crawl to Mountain Climbers (3 steps each way and 5 Mountain Climbers Each Side)
  Single Leg Seated Straddle Lifts
  
  Rest 1:00
  
  4 Rounds :30 of work each
  Burpees
  Reverse Crunches
  
  
• SKILL/ACCESSORY
  
  ——————————————
  ROM WOD (optional)
  
  METCON/INTERVAL
  For Time:
  400 Meter Run
  50 HRPU
  -rest 1 minute-
  400 Meter Run
  40 HRPU
  -rest 1 minute-
  400 Meter Run
  30 HRPU
  
  STRENGTH
  Back squat
  5-5-3-3-3-1….