WoD for November 6th, 2017

Group Warm-up
“Indian Run” NFT
200m Run – Group runs in a line with the last in the line sprinting to the front. THEN
3 NFT:
10 Air Squats
10 Push-ups

Strength
4X2 @ 80%
warm up to your 80% 1RM then,

Deadlift (4×2 @80%)
Every 1:15 mins

Daily WoD
RUN “BMC” (CAP 25′)
200m run
1 round of “Barbara” (20 Pull-ups, 30 Push-ups, 40 Sit-ups, 50 Air Squats)
400m run
2 round of Mary (5 HSPU, 10 Alternating Pistols, 15 Pull-ups)
600m run
3 rounds:of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)
800m run

Mobility
Roll it All

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