WOD 11/14/2021
A1: Warm Up – 3 RFQ of:
:30 Seconds Double Unders Practice
10 WallBall (HBD-10/9′)
:30 Seconds Banded Row
:30 Seconds Down Ups
:30 Seconds Alternating Step Ups
:30 Seconds Double Unders Practice
10 WallBall (HBD-10/9′)
:30 Seconds Banded Row
:30 Seconds Down Ups
:30 Seconds Alternating Step Ups
…
B: Thruster (8 Minutes To A Heavy Single)
…
C1: Metcon Prep – 2-3 Rounds of:
3-5 BBJ
5 Ring Row
5-10 Double Unders
5 Thruster
3-5 BBJ
5 Ring Row
5-10 Double Unders
5 Thruster
…
C2: Large Marge
4 Rounds of:
For Time:
11 Burpee Box Jump (24/20″)
14 Ring Row
68 Double Unders
14 Thruster (115/75#)
For Time:
11 Burpee Box Jump (24/20″)
14 Ring Row
68 Double Unders
14 Thruster (115/75#)
D:2 Rounds of:
:60 Second Each Couch Stretch/
:30 Seconds Each Door Jam Stretch
:60 Second Each Couch Stretch/
:30 Seconds Each Door Jam Stretch
