7/13/19 C44


C44 – C44

Warm-up

Warm-up (No Measure)

WARMUP:

200m run

MOBILITY:

5 bootstrap stretches

10 Dynamic Spider-Man stretches

5 push up to Down dog

Then,

2 rounds:

50 Singles

10 lunges

2 rounds:

In partners or teams-

100m fast row

6 OH lunges (light)

6 plate thrusters

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP: In teams of 3, waterfall style:

50 Double unders/100 singles

50 ft OHWL with plate 45/25

100m sprint (together)

20 plate thrusters
Scale plate weight to 25/15, 15/10

Metcon

Metcon (Time)

In teams-

3,000m row

*Must switch every 100m

Mobility

Warm-up (No Measure)

100m cooldown walk

Banded supine hamstring/ITband/hamstring stretch

Categories: WOD

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