Apr 7

Workout of days past

WOD #2

“Option 2: No Equipment ”

A) Warm Up: 3 RFQ 200m Run 15 sec/side Star Plank 10 Prisoner Good Morning 10 Tall Kneel to Standing B) Metcon: 5 Rounds, each for time 400m Run 8/leg Prisoner Single Leg Good Morning 15 Tuck Jumps 20 Hollow Rock *90 sec rest b/t Rounds

Whiteboard Briefing: https://youtu.be/qQml8vN0I4Y Video Demos: - Prisoner Single Leg Good Morning https://youtu.be/the9TyMkReU

WOD

“Option 1: Equipment WOD”

A) Warm Up: 3 RFQ 200m Run 15 sec/side Star Plank 10 Prisoner Good Morning 10 Tall Kneel to Standing B) Metcon: 5 Rounds, each for time 400m Run 10 Deadlifts 15 Tuck Jumps 20 Hollow Rock *2 min rest b/t Rounds

Whiteboard Briefing: https://youtu.be/qQml8vN0I4Y *choose moderate to heavy load for Deadlift

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