Friday, September 10th, 2021

Coach led warm up 

Mini band warm up

Then,

2 rounds of:

100m run (back yard out and back)

50ft. Lunges

:30 sec plank

50ft. Duck walk

:30 sec hollow rocks

WOD

24-21-18-15-12-9-6-3 reps for time of:

Med-ball cleans

Push-ups

Women: 14-lb. ball 

Men: 20-lb. ball

(15 min amrap)

Post time to Wodify and whiteboard