Wednesday, August 29

Line Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

Thruster (3-3-3-3-3-3)

3-Rep Heavy (From Ground)

Flash Flood (Time)

2 Rounds For Time: 400 Meter Run 21 Thrusters (95/65)

Rx+ 115/80

**EXTRA**

Metcon (AMRAP - Reps)

5 Supersets: 15 Sit-ups + 40% Max Pullups Rest 1 Minute Between Sets.

Rx+ GHD, Ring Muscle Ups *Count only pullups or Mu's in score

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