WOD 11282023

A. Dynamic Stretches

B. (3 rounds)

8 strict knees to elbows

10 banded pull apart with pause

12 dbell RDLs (dbell each hand)

C. (15 minute cap)

5 rounds:

Max unbroken strict pull ups

Max unbroken push ups

40 air squats

D. (Every minute for 5 minutes)

20 seconds on: max chest to bar pull ups

40 seconds off: rest

E. Static stretches

Recent Posts

A. (For warm up) 2 rounds: 100 flutter kicks 100 mountain climbers 1:00 plank (1st round: low plank; 2nd round: high plank) 2 rounds: 20...

A. (For warm up) 50’ walking hamstring stretch 50’ walking bent over glute stretch 50’ running high knees 50’ running butt kicks 25 split...

A. (For warm up) 1:00 ring row hold 30 walking high knee grab 45 second max: inverted rows 30 walking butt kick grab 30 second max:...