Saturday- October 14th

Weekly Warm-Up

*PVC Warm-UP

*10 Jumping Squats

*Butt Kickers

*Floor Touches

*10 Burpees

*Quad Pulls

*Samson Lunges

*10 Jumping Jacks

*3 Touches

*Bear Crawl

*Huggers/Skiers (swing arms)

WOD

In teams of two, complete as many rounds as possible in 30 minutes of: “Dissecting Kelly” 400 Meter Run 30 Box Jumps (24″/20″) 30 Wall Balls (20/14 lbs)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

C. Cool-Down:

Stretch/Roll out for 60 seconds each

*Hamstrings

*Lats

*Quads

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