Wednesday. 4.19.17

MOB: Dynamic Mobility
WU: 400m run. Review movements.

C: 4 RFT
800m run
15 Pull Ups
30 Sit Ups
45 Air Squats

THIS WORKOUT HAS A 40:00 CAP

Option 1: 10 pullups
Option 2: 15 pull-ups at subs of choice
Option 3: 10 pull-ups at subs of choice. 20 sit-ups. 30 air squats. Alternate between 400 and 800m run/walks.

PWMOB: Full body rollout.

Advanced: 15 strict Pullups. 30 situps. 30 pistols (alternating legs).
Endurance: None.

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