Monday 30 Oct 2017

Warmup
1 lap each:
High knees
Butt kickers
Karaoke
Shuffles
Side lunges alternating each lunge
Bear crawl
Sprint
Duck walk
Run backwards

Then do PVC pass throughs and ATW
5 lat activations on the rig in all six positions:
Pull-up hands wide, regular, narrow
Chin-up hands wide, regular, narrow

WOD
"Kelly"
5 RFT
400m run
30 Box jumps 24/20"
30 Wall balls 20/14#