WOD FOR 09/13/2019
The Standard Issue
400m Run
10 Sumo Squats
10 Standing Quad Stretched
10 Figure Fours
10 Standing Hip Crossovers
10 Inch Worms + Push-Up
10 Arm Circles Forward
10 Arm Circles Backwards
10 World’s Greatest Stretch
10 Sumo Squats
10 Standing Quad Stretched
10 Figure Fours
10 Standing Hip Crossovers
10 Inch Worms + Push-Up
10 Arm Circles Forward
10 Arm Circles Backwards
10 World’s Greatest Stretch
Metcon (Weight)
Strength
Top Set: Max Strict HSPU or Strict Push-Ups
Top Set: Max Strict HSPU or Strict Push-Ups
On The 90’s x 5 Rounds
1/3 of Max Strict HSPU or Push-Up
3-3-2-2-1 Power Cleans @ 85% of Max
Metcon (Time)
WOD
3RFT
400m Run
21 Burpees
12 Thrusters @ 115/75 Ibs
3RFT
400m Run
21 Burpees
12 Thrusters @ 115/75 Ibs
