9/20 Wednesday

Warm up 

Mid section warm up #1

2 minutes of the coach's choice cardio movement 

3x 15 of:

1. Hollow rocks

2. Tucks

3. V-ups

4. Sit ups

WOD

5 rounds of:

14 push up + SB drag

10 SB ground to overhead 

400m SB run or 3 minute SB run