WoD for September 19th, 2018

Group Warm-up
Run 400m
20 Air Squats
10-15 GHD Sit Ups (scale to abmat sit ups)

Strength
6 X 2 BACK SQUAT @ 80% OF 1RM
In 15′, perform 6 sets of 2 reps Back Squat at 80%. Shoot for 1 set every 2 minutes.

Daily WoD
7 RFT
7 C2B pull ups a) 7 Pull-ups b) 14 Ring Rows
7 HSPU a) 1 Abmat ROM b) Aided (box, downward dog, etc)

Mobility
Roll Quads / Lats
Lax Shoulders

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