(Mobility/Short Strength/Medium Metcon)

Mobility: 10 Min
2 Rounds
Banded Squat Series

Note:
20 Squat Pulls
20 Squat Presses
20 Squat with Anti-Rotation
https://youtu.be/NYVDnvTLl-g

For larger classes partner up do 10 reps each for two rounds.

Warm-up: 15 Min
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Strength: 15 Min
10 Min E2MOTM
1 1/2 Front Squats
3-3-3-3-3


Conditioning: 20 Min
5 Rounds for Time...
3 Rope Climbs (15')
400m Run

1 Rope climb should be legless each round
Main Site WOD 9/22/16

20 Min Cap

Scaling:
2x Rope pull-to-stand, shorten run if needed