WOD 112017

Monday

Warm Up:
200m Run
Outside:
50' High Knees
50' Butt Kickers
50' High Knee Skips
50' Side Lunges
Inside:
12 Air Squats
9 PVC Pass Thrus
Calf Stretch on Rig

Metcon:
For Time:
Fast & Heavy
21 DB Thrusters 45#/25#
400m Run
18 DB Thrusters 45#/25#
400m Run
15 DB Thrusters 45#/25#
400m Run

Core Work:
Plank
:30 on/:15 rest x 4