FRIDAY 9-7-18

Warm up 2X 

50m run 

25 m side shuffel L/R

25 m high knee

25 m butt kickers

25 m carriocas L/R

4X 50 m run picking up the pace each time

Then 3X 

10 Lateral Leg swings L/R

10Forward &back leg swings

10 Lateral step ups

 

 

WOD

3 rounds for time of:

800-m run

50 box jumps

Men: 24-in. box

Women: 20-in. box

 

POST WOD

Team of 3 one person rest as one farmers carry and does sled pull 

1x 400 m inside of park 

SLED PULL

FARMERS CARRY 2KB/DB

Alt 

*AHAFA

GO HEAVY

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