October 16, 2018

Warm up

Foot drills

70′ each

Then 3 rounds

30 cross jacks

5 shoulder openers

5 prone press

5 swimmers

Running drills

5x 20 seconds

Double down pulse

Double down pulse (forward backward)

Head over foot pulse

Top end speed drill

Running with pulsers 200′

WOD

Amrap 25

200m run

25 pull ups

200m run

25 ohs

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