Wednesday 11/6/19

Warm up:
Jog 200m
10 downward dog calf stretches
5 Squat stretch with OH reach
10 lunge hip stretch (emphasis hip extension)
5 Defecit calf rasies (body weight, toes on 20lb plate)
Jog 200m
3 Sets DU practice (10-25 reps, no singles, but may use big singles,
fast singles, penguin claps, or DU attempts – athletes choice!)

Strength: None

WOD: Every 5 min for 30 min, score is SLOWEST round
25 DU’s
400 m run
*During rest complete 10-20 GHD sit ups. These do not influence the
score but must be completed before the next round. Scale to sit ups or
weighed sit up as needed. Add weight to GHD only if able to perform >
20 quality unbroken reps.

Accessory: 3 Rounds
100 ft monster walk (50 ft forward, 50 ft back)
30 sec GHD side plank hold
2-position ankle dorsiflexion (30 sec ea