02-Sep-14

A.

-Group Joint Warm Up

500m Row

Front ladder drill

30 ft backward lunges

Left ladder drill

30 ft inch worm

Right ladder drill

30 ft broad jump

 

B.

Skill:

1 min on, 1 min assist your partner for 5 cycles

Handstand walk for distance. If you fall, start at that spot.

 

C.

WOD:

3 rds for time

400m Run

30 KBS 1.5/1 pood

2 Legless rope climbs

 

D.

Cool Down

5 min row

Min 1 @ 27 s/m

Min 2 @ 24 s/m

Min 3 @ 21 s/m

Min 4 @ 18 s/m

Min 5 @ 15 s/m

 

 

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