Friday 090817


Published September 8, 2017


PreWod

Warm up: 3 min box breathing , then 10 min of

200 Meter Run

Line Drills:
Quad Stretch
Knee to Chest
Cradle Stretch
Solider Kicks
Side Lunge
Walking Samson
Walking Spidermans
High Knees
Butt Kickers
Skipping

200 Meter Run

Metcon: (27.5 min)
“Strongman Style”
Teams of 4-5:
5:00 at each station, 1:00 transition to next station:
Atlas stone over the shoulder (outside) (heavy (m)/Med (w)
Sled push outside (Sled + 90)/(sled + 50) 1 rep = 50 ft
Calorie Row or bike
Tire Flip
DL Carry (#225/#255) 1 rep = 25 ft

*score total reps of all movements



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