21 Nov 13

Warm Up:

200m run

40 yd of high knees

40 yd of high skip

40 yd of backward run

40 yd of lunges

40 yd of sprint, push up, sprint back, repeat x 4

20 air squats

20 knees to elbows

Samson Stretch

Strength:

2 sets of max dead hang pull ups

WOD:

3 RFT

400 m run

100 double unders

Cool Down/Mobility:

Hip Mobility

Stretch with Coach