Pre-Wod:
Dynamic Group Warm-Up
Partner Calf Smash
Skill: Pose Running Technique
Workout of the day for Wednesday, September 21st, 2016:
Run:
Part 1: 800M
4 min rest
Part 2: 3x400M with 40 sec. rest b/t reps
4 min rest
Part 3: 6x200M with 20 sec. rest b/t reps
*Record your fastest 800, 400 & 200m run times.
Sweat Sessions Workout for Wednesday, September 21st, 2016:
Squat Therapy
20 min AMRAP*:
5 Strict Pull-Up
10 Double KB Deadlift
5 DB Push-Press
10 “See The Light” Sit-Up
*Begin with and every 2 minutes complete 5 burpees