Workout of the Day: Saturday, 10.20.18

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 Sets:
30' High Knee Lunge + Twist
30' Lateral Lunge
30' High Knees
30' Inchworm
30' Broad Jump
then
400m run as a group

CONDITIONING:
3 Rounds for time:
400m Run
30 Wall Ball
30 T2B
30 Walking Lunge
30 KB Swing
time cap: 36 minutes

DAWN PATROL:

MOVEMENT PREP:
5min freestyle mobility
Banded Front Rack Stretch x 2min
2 Sets:
30' Bear Crawl
30' Samson Lunge
30' Inchworm
30' Duckwalk
30' Crab walk
30' High knees

STRENGTH/SKILL:
A. 16min Clean EMOM
-every 4th minute is a rest

B. 10min AMRAP
15' Handstand Walk
5 Bar Muscle up

CONDITIONING:
Wodapalooza Qualifier #1:
For time:
150 Double Unders
60 Wallballs (20, 14lbs @ 10ft)
30 Chest to Bar
150 Double Unders
time cap: 12 minutes