Jefferson H.S.

This turned out to be a great place to workout...they have a track...monkey bars...some tractor tires...i think i found my new location :)

Stretching
Samson stretch
Knee raises
cat stretch

Warm Up
2 rounds
agility ladder drills
10 push ups
10 sit ups

Then
3 rounds of pose running drills

Then the WOD
4 rnds
400m run rest 3 min

Rest 5-10 min

Then
8 rounds  4 punch combination
20 sec of work with 10 sec rest