17.10.18

WOD
Down & Out (Time)
Time cap: 25 min

21-18-15-12-9:
Wallballs 9/6
Pull-ups
Calorie Row
200 Meter Run*

*After Each Round. 5 Total Runs.

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Skalanir fyrir upphífingar:
Reduce Reps
Jumping Pull-ups
Ring Rows

Sc1 18-15-12-9-6
WallBall 8/5
Hlaup 150 m

Sc2 15-12-9-6-3
WallBall 7/4
Hlaup 100 m

FIT

WOD WARM UP
## Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

## PVC Pass Throughs – :30 Seconds
## Couch Stretch – :45 Seconds Each Side

10 Air Squats
– – – – – – – – – – – – – – –
5 Front Squat
5 Push Press
– – – – – – – – – – – – – – –
5 Wallballs
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
5 Kipping Pull-ups
100 Meter Easy Run

## 1 Round
5 Wallballs
5 Pull-ups
5 Calorie Row
100 Meter Run

CategoryWOD