Daily WOD 1-13-21

Warm Up

400 meter run or 500 meter row
SPRINT the last 100 meters

10 Jumping Jacks
1 Plank wheel (5 sec hold in back plank)
5 Burpees
1 Plank wheel (5 sec hold in back plank)

2 x
20 sec HSH
2 Inch Worms

2 x
2 x 5 sec ring hold 1 Dip
50 singles

Rig calf stretch
Pancake stretch

Question of The Day

Would you rather be able to take back anything you say or hear any conversation that is about you?

 

Base Builder

2 Rounds (35 min total with transitions)

AMRAP 5 min at each Station 

Station #1
10 plank up and down
10 – 20 cal Bike or row

-1 min transition –

Station #2

10 Dips 0r 5 weighted Dips
10 Russian Twists
20 DU’s

– 1 min transition –

Station #3

5 HSPU or 3 Wall Walks
10 Commandos

– 1 min transition –