CrossFit WOD, March 31, 2020

WOD for 3.31.20

Warm-up
Warm-up
Bear Crawl For :30
Crab Walk For :30
Ostrich Walk For :30
Duck Walk For :30

No Equipment WOD
Brenton (Time)
5 Rounds For Time:
100′ Bear Crawl
100′ Standing Broad Jump
Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009

Here is a cool tool to help you calculate 100′

Equipped WOD
Metcon (Time)
For Time
400m Run
15 Single DB/KB Thruster (R)
15 Single DB/KB Thruster (L)
400m Run
10 Single DB/KB Thruster (R)
10 Single DB/KB Thruster (L)
400m Run
5 Single DB/KB Thruster (R)
5 Single DB/KB Thruster (L)
400m Run

Recovery
Warm-up
A) 5-10 cycles/side PNF Couch Stretch (:04 inhale/:04 Hold breath and contract/:08 Exhale and Relax)
B) 2:00/side Piraformis Smashhttps://