WoD for November 21st, 2017

Group Warm-up
Shuttle Run Tic-Tac-Toe

Using knotted up bands, you’ll run and place your colored band in a tic tac toe square coach creates. You’ll then run back and touch next in line. They’ll put their marker down. After 4 have been put down, you’ll then run and move one of your markers! Keep going until one team has a tic-tac-toe, or everyone is on the ground panting.

Daily WoD
5 RFT: 400M RUN AND 10 C2B, REST 2 MINUTES
Run, 400m
10 C2B pull ups a) 10 Pull-ups b) Aided pull-ups Comp) 5 Bar MUs
— Rest 2 mins —

Mobility
Roll Posterior, Lats
Mash Achilles

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