9/27 Friday
Warm Up
Agility complex #2
*Coach's choice cardio/ 2 minutes*
2 rounds of:
5m - 10m - 15m
Forward/ backward
Worlds greatest stretch 30 seconds each side
Shuffle
Sampson stretch 30 sends on each side
Carioca
10 boot strap squats
10 mountain climbers
Partner WOD
5 rounds AFAP:
5 pull ups
7 dips
10 squats