TUESDAY 9-20-16

WARM UP 3X
200 m run
10 x SHPT
10X Wallballs
10 X Lunge w Instep
10X ALT T2B
10 X back extensions
STRENGTH
BACKSQUAT
5 @ 40
3 @50
3 @ 60
5@ 75
3@ 85
1@ 95
CONDITIONING 3 Rounds each person for Time
Team Wod ..2,3 or 4 person team depending on class size
3 Rounds each
50 m sled sprint
(red plate +green /blue plate)
-50 m walking lunge

*on the grass #1 person starts 50 m sprint w / sled then lunge back 50 m, #2 lunges 50 m then sprint back w sled alternate that way to keep it smooth until each person has completed 3 Rounds

POST WOD
RING OF FIRE

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