Tuesday September 29th WOD

Warm up:  5x150m row, increase intensity each round

-Coach-led BW drills:  Lateral lunges, inverted holds and tight arch to hollow (bar)

Mobility:  Foam roll lats, banded tricep work

Strength:  15 minutes to establish a 1RM Strict press

Skill:  Toes to bar

-Eliminating the double swing

-Kick down drills

Conditioning: For time

21-15-9

-Row for Calories

-T2B (sub hanging knees)

Post:  200m cool down walk and stretch