190927 - FYF!

QOTD - Weekend Plans?

WARM UP - Down and Back
Jog
Run
Lunge
Sprinters Lunge & Reach
Drinking Bird
Low Side Shuffle

MOBILIZE - 3 Way Leg-Up Hammy Stretch
(see video below)
Supine Crab Walk Chest Opener

COACH PREP -
Wallball form
Burpee to target (find spot!) Must be 6” outside of reach!
Deadlift form review - 10 minutes to work up to WOD weight and prep to start

WOD - (GOAL = 4 rounds)
A (Competitive)
AMRAP 16:
4 Deadlifts 255/205
8 Burpee Pull Ups
8 WallBalls 30/20
200m Run

B (Performance)
AMRAP 16:
4 Deadlifts 225/185
8 Burpee to Target
8 Wallballs 20/14
200m Run

C (Health/Fitness)
AMRAP 16:
4 Deadlifts (Heavy for you/60% of max)
8 Burpees
8 Wallballs 14/10
200m Run