31-OCT-14

A.

Warm Up:

Group Joint WU

-3 Rds NFT

40 DU’s

15 Air Squats

5 Ring V-outs

3 Broad Jumps

 

B.

WOD: 3 Rds for time

400m Row

30 DU’s

20 Burpees

 

C.

Mobility:

10 Sampson stretch (5 each leg)

1 min each hamstring stretch

1 min each calf stretch

1 min T-spine plate smash

 

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