29.9.18

WOD
Heartburn (Time)
Teams of 2

AMRAP 35 mín
1600 meter Run
10 Rounds of "Bergeron Beep Test" 35/25

1 Round of "Bergeron Beep Test":
7 Thrusters, 7 Pull-ups, 7 Burpees

Sc1:
1200 meter Run/Row
Stöng 30/20

Sc2:
1000 meter Run/Row
Stöng 25/15

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

## Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

## Couch Stretch – :45 Seconds Each Side
## Pigeon Pose – :45 Seconds Each Side
## Child’s Pose – :30 Seconds

### Movement Prep

100 Meter Run (Get More Air Time)
– – – – – – – – – – – – – – – – – – – – – – – – – –
100 Meter Run (Tight Core)

### Movement Prep

10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups or Ring Row
5 Kipping Pull-ups

### Movement Prep

3 Push-ups
3 Spidermans (Each Side)
3 Frog Hops
3 Burpees

### Movement Prep

3 Front Squats
3 Push Press
– – – – – – – – – – – – – – – – – – – – – – – – – –
5 Thrusters
– – – – – – – – – – – – – – – – – – – – – – – – – –
Build to Workout Weight

## 1 Round

100 Meter Run
4 Thrusters
4 Pull-ups
4 Burpees

CategoryWOD