Tuesday, August 24th, 2021

Coach led warm up 

Mini band warm up

Then,

Active warm up

5 min amrap of:

100ft shuttle run (rig to wall to rig)

6 narrow post squats

6 pike to cobra pike to Spider-Man 

WOD

5 rounds for time of:

400-m run

15 supine ring rows

16 alt. pistol squats (mod: ball, band, post)

17 ring dips (mod: band, or box/bench)

(*rx+ = complete with vest 20/14)

(25min cap)

Post times to Wodify and whiteboard