WOD 11082024

Workout of the Day
Nov 7, 2024
1 min read

A. New Dynamic Stretches

7:00 to complete:

20 high knee grabs

20 butt kick grabs

20 alt. single leg reach down

20 high kicks

20 alt. arm raises each side

20 backwards arm circles

10 alt. sky touches each side

10 crossover glute stretch

10 reverse lunges

10 Spider-Man lunges

10 calf raises

10 toe squats

10 sumo air squats

B. (As many rounds as possible in 3 minutes)

10 sumo air squats

10 v-ups

C. (For Strength/ Technique)

Back squat

3-3-3

1-1-1

(Build by feel; first set starts 75%+)

D. “Partner”

(For time)

100 back squats 185/125lb (from rack)

pull up hold

(Switch every failure)

E. Static stretches

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