Wed – 9/10/19

3 Rounds
Minute 1: 45 Seconds Easy Row
Minute 2: 45 Seconds Banded Drills
Minute 3: 45 Seconds Active Spiderman + Hamstring Stretch

45 Seconds of Work + 15 Seconds For Transition to Next Station

BANDED DRILLS
Round 1: Air Squats
Round 2: Glute Bridges
Round 3: Glute Bridge Walkouts

Mobility

Couch stretch – 1 min each side

Wod – “WOW Air” – For Time

 3 Rounds:
50 Air Squats
400 Meter Run
30/24 Calorie Row
200 Meter Wall Ball Run (20/14)

Sx
200 M Wall ball Run (14/12)

CTFx
200m Run /100m farmers carry walk - dumbbells to suit

Movement subs
400m run - 28/20 Bike/Increase row to 50/35 cal
200m wall ball run - 100m farmers carry
Row - Equal cals Bike

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