WOD 10/10/2021

Warm Up  – For Quality=

5 Each Alternating Spiderman Stretch
10 Down Ups over Bar (Jump or step)
10 Clean Grip Deadlift (75/45#)
Jog To The Corner & Back
5 Each Alternating Stationary Lunges
10 High plank to low plank
10 Deadlift + Jump/shrug/ Jog To The Corner & Back
5 Each Alternating Barbell Front Rack Lunges
10 Lateral hops over bar (or stepovers)
10 Hang Power Cleans
Jog To Corner & Back
**Use a 15# Training bar

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B: Hang Power Clean + Lunge Left/Right -Build To A Max For The Complex.

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C2: Metcon
RX’d=For Time:

100 Lateral Hops Over Barbell
200m Run
30 Hang Power Cleans (135/95#)
3:00 Plank Hold
200m Run
30 Front Rack Lunges (135/95#)
100m KB Farmer Carry (70/53#X2)
200M Run
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*D: 3-4 RFQ of:

:30 Seconds Press-ups
:30 Seconds Plank To Down Dog
:30 Alternating Triangle Stretch
*= Complete as much as possible in