Friday September 18, 2020

Warm Up

Mobility:  Banded Squat, accumulate 2:00  https://www.youtube.com/watch?v=yPbzGaNSsqk

 2 Sets of:  Keep weight light
8/Leg Rear Foot Elevated RDLs w/ KB (Modify by doing RDLs)  https://www.youtube.com/watch?v=h2D2G3jTA6o
10 Hip Thrusts w/ KB  https://www.youtube.com/watch?v=J7L0749hx_w

 Rest 1:00 between sets

Strength
Back Squat:
5 x 2 (increasing) 

WOD
800 Meter Run
30 Wall Balls
400 Meter Run
20 Pullups
45 Situps
20 Pullups
400 Meter Run
30 Wall Balls
800 Meter Run

F:  3 laps/2 laps run; 20 Wall Balls; 20 Ring Rows & Situps
P1:  As written
P2:  400m for all runs
C: 40 Wall Balls; 8 Rope Climbs for Pullups & Situps 

Post-WOD Cooldown/Mobility (optional)

Wall Holder Stretch 2:00  https://www.youtube.com/watch?v=y01ri_43G50