Tues 9 Sept WOD

Were back after a few weeks in the field. Over the next few weeks we will tailor our WODs towards APFT improvement. 

Warm -up:
Agility based stretches 7-10 mins
 Skill Tech
25 Air squats
25 Jumping jacks
25 walking lunges
Jog 4-800m

WOD: 

Run 3 miles
50 push -ups, 50 butter-fly sit-ups and 25 lunges to start and at each mile. 
Total should equal 200/100 reps

10mins of Death by burpee to pull-up......welcome back :)