8/30/2021 WOD

A. (For warm up) 10 push press wall ball 20/14 100m jog 10 med ball front squat 15 ring rows 10 wall balls (8’ target) 200m jog B. “Fran-tastic 4” (Teams of 4) (For time) 3-6-9-12-15-18-21-24 Synchron

A. (For warm up) 1:00 front rack stretch with pvc (bar) 1:00 tricep smash on bar each side 45 second reverse grip dead hang 45 second wall sit 30 second hollow hold 30 reverse sit ups B. (12:00 clock)

A. (For warm up) 1:00 thoracic box stretch 30 pike taps 1:00 hamstring crossover stretch 30 box pike taps 1:00 box step ups 20” 30 handstand taps B. (8:00 cap) 16-14-12 Renegade rows C. (5 sets) 6:00