Thursday July 4, 2019

Thursday July 4, 2019

  • Warmup
    • 1. Run Warmup
      • 200 Meter Run 
    • 2. Burpee Prep: 
      • 40 Seconds Push-up to Down Dog 
      • 30 Seconds Active Spidermans 
      • 20 Seconds Frog Hops 
      • 10 Seconds Burpees 
    • 3. Rope Climb Prep
      • 3 Seated Rope Pulls 
      • 2 Jumping Foot Locks
      • 1 Rope Climb 
  • WOD “Glen”
    • For Time: 
      • 30 Clean and Jerks (135/95)
      • 1 Mile Run
      • 10 Rope Climbs
      • 1 Mile Run
      • 100 Burpees
  • Mobility
    • Banded hip in extension
    • Banded straight arm in external rotation