11/9/16

Warm Up
800M Run
Shoulder Circuit
10 Passthrough
Hamstring Stretch v II ^

Mobility
– Couch Stretch

Met Con #1
4 x 60 sec Plank

Front
Right
Back
Left

Met Con #2
Nancy?

5 Rounds For Time Of:
400M Run
20 OHWL (45/25#)

Jeremey-13:44

6/14/15

Strength

Back Squat: 5-5-5-5-5-3-3
165

185

195

205

210

225

235

WOD

6 rounds for time:

8 Pullups

12 Pushups

16 OH Plate Lunges

Result: 11:46