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….
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