Therefore, there is now no condemnation for those who are in Christ Jesus, because through Christ Jesus the law of the spirit of life set me free from the law of sin and death. Romans 8: 1-2

Sept. 19th WOD:
5 Rounds
2:00 air bike for max calories
4:00 Rest
Get in groups of 3 and rotate every 2:00 and accumulate as many calories as you can as a team. Today is intended to be a monostructural focused session with hard, 2:00 efforts. If an athlete is feeling “beat up” they can also use this day as active rest and perform all efforts while nasal breathing only.  
Between efforts during the rest
10/10 Banded hamstring activation 1
10/10 Monster Walk Forward/Back (use side to side of opposite rounds)

Accumulate in any fashion:
75 Hollow rocks
75 Banded good mornings

Stretching
2 Rounds
0:45/0:45 Supine hamstring wall stretch (heel-toe variation)
0:45 Foam roll t-spine