090916 "Mix It Up"

Baseline:

Running and Agility:
High Knee Pulls
Quad Pulls
Elbow To instep
Marching High Kicks
High Knees
Butt Kickers
Power Carioca
Straight Leg Shuffle
Fig 4 Drills
Power Skip
Change Of Direction

4X Banded Buddy Pulls

WOD:

Round 1:
400m Run
26 KB Swing 53/35
26 GHD Sit Up

Round 2
26 KB Swing
400m Run
26 GHD Sit Up

Round 3

26 GHD Sit Up
26 KB Swing
400m Run

Round 4

400m Run
26 GHD Sit Up
26 KB Swing

*Rest 1:00 between Rounds and if class size is an issue, mix up round rotations to free up GHD space.