WOD for Thursday, Jul 27, 2017

Weighted pull up

1-1-1-1-1-1-1

Endurannce

4*400 run / rest 1'
5' rest
4*400 row / rest 1'
Rest 5'
4*30/20 cal bike / rest 1'

Catalyst warm up

15 wrist circles
15 Elbow circles
15 seal swings
15 over & backs
15 freestyle bounce
15 arm circles
15 trunk rotations
15 hip circles
15 bow & bend
15 knee circles
15 leg swings
30" * 3 ankle squat stretch
30" * 3 russian baby maker

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