WOD - 120820

Complete four rounds:

15’ Senders

12 Jumping Single Leg Deck Squats

15’ Senders

8 GHR

15’ Senders

12 Jumping Single Leg Deck Squats

Finish the workout with 2x30 seconds Weighted Pike Stretch

notes:

1) Note that for today’s GB WOD, you will be performing 15’ of Senders in between each of the assigned FBEs.

2) Alternate legs on each rep of the Jumping Single Leg Deck Squats.

3) Use only the minimal assistance necessary to complete each rep of the GHR.

4) You may rest 2-3 minutes between rounds.

5) Do NOT forget the weighted pike stretches at the end of the workout.

Prereqs:60s between all rounds. 3x50s-Plank,3x20s-arch,3x30s-sup,3x35s-hollow,3x40s-dead, 3x20 rev. Pl

WOD:

4 rounds:

15 Sender Jumps

12 Deck Squats

15 Sender Jumps

8 GHR Half

15 Sender Jumps12 Deck Squats

Leg day stretching.

Notes:

This felt really good today. Pre-reqs good, hollow pretty hard, but the rest feeling easier than normal. For the Senders, just did 15 straight leg jumps in the grass, moving around, occasionally jumping over imaginary obstacles.