11/23/2020 WOD

A.

Dynamic Stretches


B.

9 Minute Clock

Every 90 seconds:

30 seconds single leg high knee weighted hold (left leg)

30 seconds single leg high knee weighted hold (right leg)

30 second rest


C.

For Time

200m-400m-400m-200m

Run

10-15-15-10

Sumo deadlift high pulls (95/135 RX)


D.

For Quality

100 floor GHD weighted sit ups


E.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

9 Minute Clock

Every 90 seconds:

30 seconds single leg high knee weighted hold (left leg)

30 seconds single leg high knee weighted hold (right leg)

30 second rest


C.

For Time

1 minute - 2 minute - 2 minute - 1 minute

Run

10-15-15-10

D-bell sumo deadlift high pulls

(D-bell in each hand)


D.

For Quality

100 floor GHD weighted sit ups


E.

Static Stretches



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