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)