WOD 12/09/2021
A2: Against A 6 Minute Clock:
:20 Seconds Each of:
Hamstring Scoop Stretch/
Standing Toe Touches/
Groiners/
Toe Touch In Plank/
Kang Squat
:20 Seconds Each of:
Hamstring Scoop Stretch/
Standing Toe Touches/
Groiners/
Toe Touch In Plank/
Kang Squat
..
B: Shoulder Press (5@50%/3@60/2@70/1@75/8@80%)
…
C1: 3 RFQ of:
:30 Seconds Row Distance (5/3)
3 Burpees Over Erg
:30 Seconds Row Distance (5/3)
3 Burpees Over Erg
Building intensity gradually to C2 pace; Rest 30 Seconds between rounds and 90 Seconds before C2
..
C2: Against A 35 Minute Clock:
Max Distance:
Row/Ski/Bike or Run
Max Distance:
Row/Ski/Bike or Run
RX’d= Every 5 Minutes Stop and complete 15 Burpees
…
Level 1 & 2= Every 5 Minutes Stop and complete 10 Burpees
…
Level 1 & 2= Every 5 Minutes Stop and complete 10 Burpees
