WOD 09102024

A. Dynamic Stretches

B. (For warm-up)

100m run

10 caterpillars

200m run

50 elevated plank shoulder taps

300m run

20 single leg glute bridge each side

400m run

C. (20:00 clock)

Minute 1: 9 dbell push press (for strength)

Minute 2: 6 burpee over & back

Minute 3: 18 box jump or 24 step ups

Minute 4: rest

(Increase +2 burpees each round)

D. Static stretches

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