Perfecting good running form, we love Pose Running Method.

Friday WODS

Pre WOD
Partner up or in small groups. 
Atlas Stone Practice and form review.
Then,
5 Rounds
4 Ground to Shoulder (2rt/2lft)
4 Chin up-Strict Pull Up
Not for time, alternate rounds with your partners.
WOD
The Crippler
30 Back Squats BW/.75 BW
1 mile run or row.
For time.
Post WOD
3×1:00 FLR Hold.
9:30 and 10:30 WOD and Daycare
Wod
The 100′s
100m Walking Lunge
100 Box Step Ups 20/16′
100 KB Russian Swings
100cal on Rower/Ski-Erg/Bike. Break up Cal however you want. Just have to reach 100cal total.
100 Double Unders

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