Friday 092217


Published September 22, 2017


PreWod

Warmup: 15 min, 3 min mental prep then

200 Meter Run
:30 Seconds Walkouts
:30 Seconds Air Squats
:30 Seconds Active Spidermans
:30 Seconds Active Samson
:30 Seconds Down Dog with Foot Pedal

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
(completed with empty barbell)

Strength: Back Squats
5x5 @ 70%

Metcon: (20 min time cap)
Partner
100 -- DUs
80 -- Thrusters (115/85)
60 -- C2B
40 -- Snatch (115/85)
20 -- HSPU
10 -- Rope climbs



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