Wednesday 9/11/19

Warm up:
10 Downward dog calf stretches (2 sec hold)
50 ft jog / 50 ft back pedal
10 BW squats
50 ft Over Unders ea direction
10 Hollow Rocks
50 ft high knees / 50 ft butt kicks
10 Seal Jacks
50 ft lunge hip stretch / 50 ft power skip

Strength: None

WOD: For time, 30 min soft cap
80 Bicycle crunches
80 DU’s
Run 1 mile
40 BC
40 DU’s
Run 800m
20 BC
20 DU’s
Run 400m
10 BC
10 DU’s
Run 200m

Accessory: Choose A, B, or Both, Goal is 3 Rounds

A1) Heavy Suitcase Carry 50 ft ea side
A2)Quadraped leg raises x 15-20 reps
A3)Max Effort V-sit

B1) 1/2 kneeling hip extension, 30 sec / side
B2) Calf stretch, 30 sec / side
B3) Cobra with sidebend, 30 sec / side

Notes: For Rx bicycle crutch flexed knee must touch opposite elbow and
opposite knee must reach full extension