Thursday, September 9th, 2021

Coach led warm up 

Box stretches 

Speed test

For time:

Run 1 mile

(10 min cap)(mod: distance per staying under cap…. Push yourself!)

WOD

For time:

50 dumbbell bench press

50 weighted AbMat sit-ups 

50 dumbbell box step-ups

50 burpees

Women: 35 lb. DBs, 20-in. box, 30lb. ball

Men: 50 lb. DBs, 24-in. box, 50lb. ball

Post times for both to Wodify and whiteboard