Thursday 10/11/18

WOD: 40 min cap
Run 1600m
16 Pull ups
50 ft HS walk -or- 100 ft bear crawl
16 TTB
Run 1200m
12 Pull ups
50 ft HS walk -or- 100 ft bear crawl
12 TTB
Run 800m
8 Pull ups
50 ft HS walk -or- 100 ft bear crawl
8 TTB
Run 400m
4 Pull ups
50 ft HS walk -or- 100 ft bear crawl
4 TTB
Strength (perform if time allows): HEAVY DB Row
5, 4, 3, 5 x 2
Increase weight from last week
Accessory:
3 x 30 sec ea
Child’s pose lat stretch
Half kneeling hip flexor stretch
2 min T-spine ext on foam roll