THURSDAY 7-29-16

WARM UP

2 to 3X 200m run
25 m
HIGH KNEES
BUTT KICKERS
L/R Side shuffle
CARRIOCAS
Then 2X
LEG SWINGS
Inchworm
Squat w/Rotational twist

MOBILITY 1 min @ each
SHOULDER STRETCH
SUPINE WALL SQUAT
Ankle/achilles wall stretch

STRENGTH
Build to a heavy 3
OHS
3-3-3-3-3

WOD 3ROUNDS
-shuttle Run ( 4 Cones set 5M apart)
-20m Burpee Broad Jumps(4 cone length)And back
-BACKWARD BALL TOSS past 4th cone and back.

THEN AFTER 3 Rounds

CASH OUT WITH 400  m run

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