Tuesday 28 November 2017

Foundations will be this Saturday at 0830 with a WOD following at 1030.

Warmup
400m run
1 lap:
High knees
Butt kicker
Karaoke
Shuffles
Cross run
Side lunge
Frankenstein walk

Samson stretch

Strength
5x through. Rest as needed between sets and increase weight as needed.
3 DL
3 Hang Power Clean
3 Front Squat
3 S2OH
3 DL

WOD
E5MOM for 20min
(On a 5 min clock x 4)
Run 400m For Time