WOD 9/13

WARM UP: Run 200m or Row 250m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

Agility Work: 4-rounds Cone Drill and 1-Agility Ladder

WOD: 10 to 1 for Time of:
Cone Drill
Tire Flips
10m- Water Can Carry

Do 10 of Each…
Then 9 of Each…
Then 8 of Each..
ect.. ect..

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