WOD:
For completion:
Run 800 meters
-then-
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters
SCALES:
Gold
For completion:
Run 800 meters
-then-
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters
(use a partner to spot legs on hug-a-twinky)
Silver
Run 400 meters
-then-
10 rounds of the couplet:
Knees to elbows, 5 reps
Hug-a-twinky, 5 reps
Run 400 meters
(use a partner to spot legs on hug-a-twinky)
Bronze
Run 200 meters
-then-
10 rounds of the couplet:
Knee tucks, 5 reps
Hug-a-twinky, 5 reps
Run 200 meters
(use a partner to spot legs on hug-a-twinky)
WARMUP:
Dynamics Warmup
MOBILITY OR SKILL WORK:
Hips and Shoulders