WOD 9/16
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
He Is Seeing Someone Else Get Him Back Agility Work: 4-rounds Cone Drill and 1-Agility Ladder
WOD: 7 Rounds for Time:
10m Bear Crawl
10m Sprint
5 Sled Pulls (length of rope) #115/#160
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