Thurs – 19/9/19

Warm Up

  • 1 min Banded Lat stretch
  • 5 Active divebombers
  • 10 Abmat sit Ups
  • 100 m run
  • 30 sec hollow hold
  • 20 box step ups
  • 100m run

Stength – 1rm weighted strict pullup

  1. 5-7 rounds building up to a heavy single weighted strict pullup
  2. Practice banded/Jumping pullup

WOD – “Sleeping Bag” – For Time

4 Rounds:
15 Strict Pull-ups
200 Meter Run
30 AbMat Sit-ups
200 m wallball run Run (20/14)

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