1/7/2021 WOD

A. (For warm up) All dynamic stretches B. “Maloney” (with partner) 6 rounds each for time: 300 meter shuttle (3x100) 16 deadlifts 185/125lb 6 hang power cleans (Switch every round) C. Static stretches

A. Dynamic Stretches B. “Murph” (Pick a variation and complete) Option 1: (For time) 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run Option 2: (For time) 1 mile run (20 rounds for time)

A. (For warm up) 1:00 foam roll quad smash each side 1:00 foam roll lat each side 1:00 foam roll glutes each side 1:00 lacrosse ball foot each side 1:00 lacrosse ball delt each side B. (2 rounds) 30 s