11/23/2020 WOD

A.

Dynamic Stretches

B.

9 Minute Clock

Every 90 seconds:

30 seconds single leg high knee weighted hold (left leg)

30 seconds single leg high knee weighted hold (right leg)

30 second rest

C.

For Time

200m-400m-400m-200m

Run

10-15-15-10

Sumo deadlift high pulls (95/135 RX)

D.

For Quality

100 floor GHD weighted sit ups

E.

Static Stretches

D-bell use only

A.

Dynamic Stretches

B.

9 Minute Clock

Every 90 seconds:

30 seconds single leg high knee weighted hold (left leg)

30 seconds single leg high knee weighted hold (right leg)

30 second rest

C.

For Time

1 minute - 2 minute - 2 minute - 1 minute

Run

10-15-15-10

D-bell sumo deadlift high pulls

(D-bell in each hand)

D.

For Quality

100 floor GHD weighted sit ups

E.

Static Stretches