Daily WOD 2-24-21

Warm Up

500 row or 400 run
SPRINT the last 100 meters

2 x
5-10 sec ring hold
10 unweighted split squats (5 each leg)
50 singles
20 Arm circles

Then
Spiderman out
Pigeon back
3 inch worms

Question of The Day

Would you rather have a pet dragon or breathe fire?

Base Builder 33 min

Buy In:
1 mile run
or
2k row

In the remaining time
AMRAP

6 weighted or negative dips
12 Front Rack Split Squats (5 each leg)
12 SDHP
6 Plank KB pull throughs
100 meter run or row

Rx 55 / 85, 35 / 53
Rx+ 65 / 95, 53 / 70
M 35 / 55, 26 / 35