WOD 10292024

A. Dynamic Stretches

B. (For warm up)

400m run

20 ankle rockers on box each side

300m run

20 front rack turnovers 135/95lb

200m run

20 ring rows with 2 second hold + 2 second negative

C. (For time)

9-15-21

Front squats 185/125lb (from rack)

18-30-42

Box jumps 24/20”

D. (4:00 collective)

L hold

(Ring dip L-hold & L-hang)

(Switch between the 2 holds until 4:00 is collected total)

E. Static stretches

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