WOD 11/21/2021

A2: Rowing Pick Drill (1 Rounds for reps):20 Seconds Each:
Arms Only
Arms & Body
Row 1/2 Slide
Arms Body Full Slide

B: 4 RFQ of:
15 Weighted GHD Hip Extension @21X2
15 Each Alternating Weighted Step Up (HBD/24/20/18/12″)

..

C2: Metcon  – 15 Minute AMRAP of:
25/18 Calorie Row (8/5)
25 GHD Sit Ups
15 Box Jumps (30/24″)
..
Level 1= AMRAP 15:
25/18 Calorie Row (8/5)
25 GHD Sit Ups To Parallel OR 25 Ab Mat Sit Ups (if the ghd gets bottlenecked)/
15 Box Jumps (24/20″)
..
Level 2= AMRAP 15:
12/8 Calorie Row (5/3)
25 Ab Mat Sit Ups
15 Box Jumps (18/12″)

D:3 RFQ-
:30 Seconds Each Leg:
Foam Roll Calves (calfs)
Couch Stretch