11/20/2021 WOD
A. Dynamic Stretches
B. “Team”
(Teams of 3)
(For time)
700 sprawls
0:00-10:00 = Sprawls/ Handstand Hold
10:00-20:00 = Sprawls/ Dip Hold
20:00-30:00 = Sprawls/ Dead Hang
30:00-40:00 = Sprawls/ Wall sit
C. Static stretches
A. Dynamic Stretches B. (3 rounds) 50’ banded monster walk 30 second power position front rack hold 95/135lb (from rack) C. (For Strength/ Technique) Power Clean 2-2-2 @ 80% 1-1-1 @ 85% 1-1-1 @ 90% 1-
A. Dynamic Stretches B. “Partner” (For time) 50 Deficit handstand push up 2/3.5" 20 shuttle runs (50') 40 Deficit handstand push up 2/3.5" 20 shuttle runs (50') 30 Deficit handstand push up 2/3.5" 20
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