7/16 Wednesday

Aerobic Warm up #3 

3-minute run/ or movement

4x holding for a 3 count

-Walking Sampson

-Dynamic Walk

-Inchworm 

In place on Coach

-Toy Soldiers

-High knees

-Butt Kicks

-Mountain Climbers

-Knee tucks

WOD

3 rounds of:

2 minute SB run/ carry

10 SB lateral lunges (bear hug)

12 SB ground to shoulder

Ray Traitz