FRI 10/20/23 WOD

Warm Up - 4 sets x :45 pizza delivery game - Perform :45 dynamic stretches between each set of the game:  – Alternating elbow-to-insteps – Alternating single-leg V-ups – Push-ups to downward dog – Leg swings/side – Partner lunge steps:  – Alternating partners - 3 sets: - 8 walking lunge steps - Every 3:00 for 4 sets:  6 left-leg DB step-ups (20/24 in) - 6 right-leg DB step-ups – Use on DB held at the shoulder – Ath pick the weight – Toes to bar:  10 hanging knee raises – 8 kipping knees ahap – 6 T2B (attempts) - Mini round:  10 walking lunge steps - 5 toes-to-bars –

WOD

4 rounds for time:
30 walking lunge steps L2-same L1-20 walking lunge steps
25 toes-to-bars L2-15 T2B L1-15 hanging knee raises

4 Rounds for time

STAMINA:  :40 standing bike - :20 seated bike – 10 rounds for total calories

Post WOD - 2 sets:  1:00 foam roll quads - 1:00 standing pike stretch