G-WOD for Sunday, 10/19/14

G-WOD Review & Practice: 

L-Seat for 10-15 minutes

then:  FOR QUALITY: 3 Rounds: allow for transition time and rest between movements 30 second L-Seat hold (can use variations above) 30 second plank hold 30 second bottom of squat hold

then: Met-con: 4 rounds for time of: 200 meter run 10 Pull-Ups 200 meter run 10 Push-ups 200 meter run 20 Sit-ups 200 meter run 20 Squats

Stretch:

Full Body Stretching Series #4

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