WOD 11082024

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 5 minutes)

10 jump squats

10 v-ups

C. (For Strength/ Technique)

Dbell squat

5-5-5

3-3-3

(If no access to heavy weights: double repetitions)

D. (For time)

100 air squats

(At the top of every minute = 30 elevated plank shoulder taps)

E. Static stretches