Friday

Screen Shot 2014-09-14 at 12.27.02 PM
Mark demonstrating Russian Style footwork from a few weeks back. 

WU
2 Flat Loops
5 Min Foam Roll

WOD OBJ: Stamina

For Completion (40 min Cap) Steady Working pace
1 Length Sandbag Drag (1st to 3rd girder)
2 Lengths Walking Lunge  (1st to 3rd girder)
3o second Plank Hold
400m Run
5  Bar Muscle-ups or Hard Pull-ups
6 KB Head cutters
7 Sit-ups
8 Box Jumps 30/24
9 KB Swings
1000m Hill Loop.

This is an Ascend/Descend Deal meaning you do 1 sandbag drag, then walking lunge + sandbag drag, then plank hold + walking lunge + sandbag drag etc.. so the last round starts with the hill loop and finishes with a sandbag drag. Modify elements as you need to to keep a steady working pace  Giddy Up!

Cooldown
2 Flat loops
Stretch with coaches

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