9/23/2021 WOD

A. (For warm up) 30 second calf stretch each side 30 second max: calf raises 30 second max: line hop overs 10 single leg reach down each side 1:00 wall sit 1:00 low plank B. (10:00 cap) 18-15-12-9 Bar

A. (For warm up) 50’ leg sweep 50’ high knees 50’ butt kicks 50’ bent over glute 50’ high kicks 5 caterpillars B. (Every minute for 5:00) 5 hang power cleans 45/35lb 100m run C. (5 rounds for time) 40

A. (For warm up) All dynamic stretches B. (5:00 clock) Minute 1: max air squats Minute 2: max v-ups Minute 3: max shuttles (50’) Minute 4: max push ups Minute 5: max handstand hold C. “Open Recovery 2