DATE – Saturday Nov 15th

 

Warm-up: Full-body dynamic warm-up and stretch

 

Mobility: Banded shoulder stretch + Pre-squat hip opener/squat prep

 

WOD A) Complete for time:
Run 400 meters
50 Pull-ups
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
50 Squats

 

“or”

 

WOD B) (Advanced athletes only)

Complete for time:
Run 400 meters
50 Chest to bar pull-ups
Run 400 meters
50 Ring dips
Run 400 meters
50 GHD sit-ups
Run 400 meters
50 Wallballs

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