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11/15/2021 WOD


A. Dynamic Stretches


B. (12 minute clock)

Every 3 minutes:

1st (2) minutes:

300m run

3rd minute: max jump rope


C. (15 minute clock)

(3 minute cap)

(3 rounds for time)

4 burpees

6 dips


(5 minute cap)

(3 rounds for time)

6 burpees

12 dips


(7 minute cap)

(3 rounds for time)

8 burpees

18 dips


D. Static stretches



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