WOD 11/13/2021
A2: Warm Up – For Quality-
Against a 8 Minute Clock:
Against a 8 Minute Clock:
Partner A ; Run To Corner & Back
+
Partner B:
Supine Crossbody Toe Touches/
Elbow-to-Instep Stretch/
Hamstring Scoop Stretch/
Alternating Toe Touch in Plank/
Kang Squat
..
Notes: In teams of 2, While partner A runs, Partner B will complete 1 movement/When partner A gets back they switch/Partners will continue to run and complete 1 movement until the partner gets back from the run
…
Notes: In teams of 2, While partner A runs, Partner B will complete 1 movement/When partner A gets back they switch/Partners will continue to run and complete 1 movement until the partner gets back from the run
…
B: 100M Sprint X 4 Rounds
—
C: 1-Mile Run – Max Effort
…
D: For Quality=
50 Weighted GHD Hip Extensions (HBD) @21X2
50 GHD Back Extensions @2121
50 Steps Each Lateral Banded Monster Walk
50 Weighted GHD Hip Extensions (HBD) @21X2
50 GHD Back Extensions @2121
50 Steps Each Lateral Banded Monster Walk
