09.17.2022 Team of 3

Warm Up
Coach led outside
https://www.instagram.com/p/BlmWiCZHGXG/
1. knee to chest
2. groiners
3. walking quads
4. single leg deadlift- touch the ground
5. greatest stretch alive
6. hamstring - ground scrapers
7. figure 4
8. inchworms no push up
9. sideways curtsy lunge

Mobility warm up

One round
https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng Circles
▪️10 IYT + other letters
▪️20 Wall Supported Dead Bugs
▪️10 Squat Pulses
▪️10 Hip Airplanes
run 200m easy




WOD
"High Mark"
Team of 3
3 rounds or a 30:00 time cap
60 wall balls 20/14
45 TTB or hanging knee raises
15 box get overs 48/40"
9 tire flips

45 wall balls
30 TTB
15 box get overs
9 tire flips

30 wall balls
15 TTB
15 box get overs
9 tire flips