WOD

100120

By September 30, 2020 No Comments
Thursday, October 1

WOD

Warm-up:
4 Inchworm
8 Reverse lunge
4 Floor tap (F/M/B)
8 Up/downs
8 Spiderman lunge
2 Rounds of:
:20 High knees in place
:20 Butt kicks in place
:20 Bunny hop in place
:20 Step up
:20 Burpee box jump

WOD:
22 minute AMRAP of:
12 Dbl push-up burpee box jump 28/24″
12 Roll to candlestick box jump 24/20
Run 800m
10 Dbl push-up burpee box jump 28/24″
10 Roll to candlestick box jump 24/20
Row 1000m
24 Gorilla box jump over 20/18″
20 Lateral jump over 20/18″
Run 400m
24 Gorilla box jump over 20/18″
20 Lateral jump over 20/18″
Row 500m

Mobility:
1:00 Seated straddle
1:00 Thread the needle

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