WOD 10/15/2021
A2:Warm Up – For Quality=
5 Each Alternating Hamstring Scoop Stretch
50-ft. Walk on heels only
5 Each Alternating Samson Stretch
50-ft. Walk on toes only
+
100m Jog/
10 Each Leg Swings (across body)
100m Jog Backwards
10 Leg Swings (forwards & back)
+
50m Side shuffle (change direction halfway)
10 Tuck Jumps
50m Side shuffle (change direction halfway)
10 Alternating Cossack Squats
5 Each Alternating Hamstring Scoop Stretch
50-ft. Walk on heels only
5 Each Alternating Samson Stretch
50-ft. Walk on toes only
+
100m Jog/
10 Each Leg Swings (across body)
100m Jog Backwards
10 Leg Swings (forwards & back)
+
50m Side shuffle (change direction halfway)
10 Tuck Jumps
50m Side shuffle (change direction halfway)
10 Alternating Cossack Squats
..
B: Every 2 Minutes X 6 Rounds=
3-5 UB T2B
1-2 BMU
3-5 UB T2B
1-2 BMU
…
C1: 3 Rounds of:
:20 Box Jump Overs
Run Corner To Corner
:20 Box Jump Overs
Run Corner To Corner
…
C2: Metcon
RX= 6 RFT of:
400m Run
12 Box Jump Overs (30/24″)
400m Run
12 Box Jump Overs (30/24″)
Notes: Athletes may touch the top
of the box with their hand
of the box with their hand
..
D: For Quality: 50 Each MB Sit Ups Toss With A Partner
