Friday, September 18th

Warm-up
400M Run
Strength
“Butts and Guts”
the “Butts” 4 RDS
10 Bulgarian Split Squats (each leg)
10 Lateral Box Step Ups (each leg)
20 Frog Pumps
Rest 1-2Min
then “Guts” 3 Rounds:
15 seconds Right Knee Up Plank
15 seconds Left Knee Up Plank
30 second Plank
Rest 1Min
WOD
For Time: 21-15-9
Wall Balls (20/14)
Med Ball Cleans (20/14)
Med Ball Slams (20/14)
Med Ball Sit ups w/ Throw to Wall(20/14)
(15Min Cap)