WOD 09/16/2021

A2: Warm Up – For Quality=
10 Each Alternating Groiner
:30 Seconds Single Unders
+
10 Inch Worm
10 HRPU
:30 Seconds Single Unders
+
:30 Seconds Double Unders Practice/
7 Partial ROM Wall Walk
+
:30 Seconds Double Unders Practice/
5 Full ROM Wall Walk

B1: For Quality=
10 Press @31X2 (45/35/15#)
10 Superman Rock
+
10 Jerk Drive
10 V-Up
+
10 Push Press
10 BFB

B: Push Press (5 X 5 Building)

.

C: 4 RFQ of:
:20 Seconds Archer Push Ups;10 Seconds Rest
:20 Seconds Archer Row
10 Seconds Rest

*D: Choose one of the following:
Tabata Handstand Hold=
8 Rounds of :20 Seconds Max TUT; 10 Seconds Rest
Or
15 Rounds of:
:30 Seconds Bike Slow/
:15 Seconds Bike Fast; No Rest between intervals Score= Calories