WOD 8.9.17

motivating speech written on plyo boxes

WOD 8.9.17



Balance and Breathe: Thats all we have today folks!


Wednesday workouts are designed to be either a flush or an opportunity to push the pace (assuming you did not workout the day before). Either way, lets work on making these efforts sustainable….. Yes, I want you to move with “effort” on these runs, but at a level that allows you to charge forward and adapt.


-Coach AG



ankle Mobility

Dynamic Hip mobility




40 min EMOM

1- 8-10 BJSD

2 – Flexed ARM hang x AMSAP

3 – Run 200m

4 – rest

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