Friday December 15, 2017


(Practice / Metabolic Conditioning)
Group 5 min warm-up (all together): Grab a PVC then as a group, 30 sec of jumping jacks, 30 sec of PVC pass through, 30 sec of air squats, 15 sec of jumping pull-ups, 30 sec of PVC good mornings


4 Rounds for Time:
400m Run (indoor = 2 loops)
30 Jumping Chest-to-bar Pull-ups
20 Thursters (45/35)

Post WOD: Tabata Stretches stretch 30sec > switch 5 sec
Banded upper and lower (both arms/legs)
Lat, chest, tricep, shoulder, Spiderman, hamstring