WOD 10292024

A. Dynamic Stretches

B. (For warm up)

400m run

40 walking lunges

300m run

20 front rack split squat each side

200m run

40 hollow rocks

C. (For time)

9-15-21

Dbell Front squats

18-30-42

Box jumps or step jumps

D. (4:00 collective)

L sit or hollow up hold

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

E. Static stretches

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