WOD: Monday

We hope you all had an amazing weekend. Thank you for the beautiful messages we received. Here is a great way to get back into the week.
Warm up:
Run 30seconds out/back
10m Toy Soldier
10m Hip Circles

Ankle & Hip mobility
Leg swings (forward/backward, side to side)
calf & ankles

3 cycles of:
1-2 Pull-ups/Ring Row
5 Ground to overhead
5 Front Squat/Goblet Squat
Part A.
Work out:
Death by:
Thrusters 1-2-3-4-5-6….
Pull-ups 1-2-3-4-5-6…
*On the 1st minute complete 1 thruster, 1 pull-ups, rest remainder of the minute.
Min 2. complete 2 thruster, 2 pull-ups, rest remainder of the minute.
Continue on with format until you can no longer achieve the required number of repetitions within the minute.
*Aim to stay in the game for a minimum of 10 minutes.

If you get out>start back at 1 until you have achieved 10 minutes of work.

Part B. Optional (not so optional :D)
Three x 400m runs on a 4 minute cycle.
*Start runs at 0, 4, 8 minutes.
* Aim for no more than a 10 second variation between efforts.
*400m = benchmark 1 minute out and use this as your gauge.

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