Thursday, October 1
WOD
Warm-up:
10 Leg swing
200m Run
75′ Walking Samson lunge
4 Inchworm
75′ Bear crawl
4 Burpee over DB
6 DB pull through
:20 Active hang from pull-up bar
5 Scap pull
5 Lat pull
3-5 Strict T2B or hanging knee raise
200m Run
WOD:
30 minute AMRAP:
800m Run (Scale to 600m)
30 Burpees over DB (Scale to 20 reps)
40 DB Pull-throughs (Rx-50/35, Scale as needed)
20 Strict T2B (Scale to hanging knee raise)
600m Run (Scale to 400m)
20 Burpees over DB (Scale to 15 reps)
30 DB Pull-throughs
15 Strict T2B
400m Run (Scale to 200m)
10 Burpees over DB
20 DB Pull-throughs
10 Strict T2B
Mobility:
5 Minute General Foam Roll
