WOD: Friday 9/30/16

September 30, 2016

Warm-up:

  - Shoulder stretches w/bands

  - 5m Mobility work

  - Warm-up w/bar and bike


Metcon:

  400m Run (600m bike if still raining)

  Then, 7 Rounds

- 2 x Heavy Power Cleans

- 2 Rounds of "Cindy" (5 Pull-ups, 10 Push-ups, 15 Squats)

  400m Run (600m bike if still raining)

 

Cash-out: 100 sit-ups!

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