FRI 11/19/21 WOD

Warm Up -  2 Lap Run - Front Skip - Back Skip Open Hip - 5 Burpees - 10 Goose Steps - 10 Squats - 10 Push-ups - 10 Sit ups - 10 Pull ups - 20 sec Down Dog - 20 sec Up Dog - 200m Run - 2 Min Thoracic Extension - 10 Sec Overhead Bar Hold - Rest 15 Sec - 3 Rounds - 1 Rep of each:  ¼ OHS / ½ OHS / 5 Full OHS - 3 Rounds -

Strength WOD - Overhead Squats - 7-7-7-7-7-7-7 (Compare to 8/19/21)

WOD - 15 Min Cap (8/19/21 or 3/11/21)

30 Turkish Get Ups L3-55/35# L2-45/25# L1-35/15#

For Time