Thursday, October 21st, 2021

Coach led warm up 

Lacrosse ball mobility 

Endurance WOD

EMOM for 10 min of:

100m run sprints

Rest 1 min then,

EMOM for 6 min of:

400m or .4K bike sprint

Rest 1 min then,

Every 5 min for 10 min of:

Row 1000m

Post slowest time for each section to Wodify and whiteboard