A. Warmup
Coaches Choice (WOD WILL BE SHORT plan around this. Allow for some skill work if possible.)
Simple Warmup – pushups, situps squats. Lap for the 400 Meter.
B. SWOD
400 Meter Time Trial
Weighted Ring Dips
3,3,3,3,3
C. WOD
Fran
21-15-9
Thrusters 95/65
Pullups
D. Progressive Model
Pullup