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11/15/2021 WOD


A. Dynamic Stretches

B. (12 minute clock)

Every 3 minutes:

1st (2) minutes:

300m run

3rd minute: max jump rope

C. (15 minute clock)

(3 minute cap)

(3 rounds for time)

4 burpees

6 dips

(5 minute cap)

(3 rounds for time)

6 burpees

12 dips

(7 minute cap)

(3 rounds for time)

8 burpees

18 dips

D. Static stretches



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