Rip & Run

Nov 5th, 2020

Category: Uncategorized

Rip & Run

Lindsay

Outside Primarily – Weather Dependent

Warm Up
With Band
2x
:30 Work| :10 Rest
-Banded Side Steps
-Banded Thrusters
-Bandy Pull Aparts
-Banded Sumo Deadlift High Pull
-Supinated Bandy Pull Apart

Mobility
Hamstring Stretching
Chest Opening

WOD (40 Min Cap)
40-30-20
Lateral Burpees
Sumo Deadlift High Pulls 75|55
Thrusters 75|55

E4MOM including the 3-2-1 Go!
400M RUN

Level 2 – 65|45
Level 1 – 55|35
ADV = Rx

Row Sub = 500m
Bike Sub = .7