180914 - FYF

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WARM UP -
200m Plate Run 25/15
10 Plate Presses (Steering Wheel)
5 Plate Burpees
5 Strict Pull-Ups or Jumping Pull Ups
100m Plate Run 35/25
5 Plate Burpees
5 Strict Weighted Pull Ups or Jumping Pull Ups

MOBILIZATION - Roll our your Feet!
4 Way banded stretch

WOD - Veteran's Day Murph Prep! 
400m Run
THEN...
10 Rounds
5 Push Ups
10 Lunges
5 Pull Ups
THEN...
400m Run
(If you're goal is to wear a weight vest for the next Murph, do it today for practice!) 

CORE WOD - AMRAP 6:
6 Ab Mat Sit Ups
6 DB Dead Bugs
6 V Ups
6 Back Extensions

COOL DOWN - 200m Around the World Walk