Tuesday Oct 2, 2018

Warmup

  • Line Drills
  • 200 Meter Run
    • Quad Stretch
    • Knee to Chest
    • Soldier Kicks
    • Knuckle Drags
    • Side Lunge
    • Cradle Stretch
    • Walking Samson  
    • Walking Spidermans
    • Walkouts
    • 3 Air Squats + Broad Jump
    • High Knees
    • Butt Kickers
    • Skip for Height
    • Skip for Distance
  • Mobility
    • Child’s pose
    • Down dog
    • Wall supported ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 10 Double Unders
      • 5 Toes to Bar
      • 5 Pull-ups
  • WOD “Under Fire”
    • For Time:
      • 400 Meter Run
      • 50 Double Unders 
      • 15 Toes to Bar
      • 15 Pull-ups
      • 400 Meter Run
      • 50 Double Unders
      • 12 Toes to Bar
      • 12 Pull-ups
      • 400 Meter Run
      • 50 Double Unders
      • 9 Toes to Bar
      • 9 Pull-ups
  • Mobility
    • Banded straight arm in external rotation
    • Hamstring flossing