Wednesday 9.21.16 WOD NOTES

Bring a Friend!

Mobility: 5min

3min each side, 2:30 – 4:30 VIDEO LINK
Perform with Athletes and coach them through the WHY and HOW.

Dynamic Warm Up: 5min

Complete line warm up today to encourage community on bring a friend day.

WOD: 20min

“Dreaming way to loud!”
20min AMRAP
Teams of 2
12/8 Cal Row
10 KB Swings (55,35)
50′ Lunge
**Score total successful full rounds
One works, one rest. Teams can split reps/movements as needed. KB Swings, Athletes should be able to complete unbroken. Lunge, bodyweight. Place cones out.

Cool Down Stretch: 2-3min

$ Out

4min Tabata Barbell Side Bends