"Longer Runs"

4th of July WOD 10.jpg

Warm Up (NFT):

EMOM For 9 Minutes:

  • 100m Row
  • 40 second Monster Walk
  • 12 PVC Thrusters

Then...

  • 20 Hip Swings (Forward & Back)
  • Spiderman Complex

Buy In:

  • 800m Run

Met-Con (30-20-10):

  • Wall Balls (20/14)
  • Mountain Climbers on Sliders (Both Feet Count as 1)
  • Hollow Body Hold (Seconds)

Cash Out:

  • 400m Run

Mobility (NFT):

  • Ankles/Calves
  • Couch Stretch
  • Pigeon Pose
  • Foam Roll