WoD for June 15th, 2015

It’s Coach Kirby’s Birthday on Monday! Here’s what he’s come up with so that you’re not fried going into Tuesday’s Grid WoD!

Group: Agility Ladder

Strength: 15’ to find 1RM Weighted pull-up

WoD: 12’ AMRAP

200m Run
Agility Ladder (move through it with some type of lateral movement. If you touch any of it, start over)
30’ Bear Crawl
30’ Hand over hand sled pull with rope return

MOB: Roll Posterior Chain, IT Bands, Lats / Mash Achilles

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