Tuesday 9/13/22

THE MOBILITY

4 Point Wrist Mobility

Preacher Stretch

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THE WARM-UP

For 8:00-10:00

1 round:

Jumping Jacks

Narrow Swings

Mountain Climbers

CWC

Row

Then As Many Rounds/Repetitions As Possible

Jog/ Run

Push-Jerks/Push-Press Building to WOD weight

Step-Ups -->Box Jumps

Burpee

Tuck-Ups

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THE MET-CON

ATTENTION: 5:30am and 6:50pm runners. You must run with a light in YOUR HAND during morning run met-cons. Lights CANNOT be attached to the front of you only, because it needs to be seen from both the front and behind.

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As Many Rounds/Repetitions As Possible In 30:00

But... every 6:00 you will go out for a run

Push-Jerks/Push-Press

‍Box Jumps

Burpees

Tuck-Ups

*At 3-2-1 GO and at 6:00-12:00-18:00-24:00

You will pick up where you left off after returning from the run

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THE FINISHER

Single Arm Dumbbell Overhead Walk

Tire Sledge Hammer