Thursday, November 17

Warm-Up
<p dir="ltr"><span id="docs-internal-guid-138213c5-7fff-c654-4f60-610fec80d1c1">AMRAP X 7</span></p><p dir="ltr"><span id="docs-internal-guid-138213c5-7fff-c654-4f60-610fec80d1c1">100m run</span></p><p dir="ltr"><span id="docs-internal-guid-138213c5-7fff-c654-4f60-610fec80d1c1">5 Plank Walkouts</span></p><p dir="ltr"><span id="docs-internal-guid-138213c5-7fff-c654-4f60-610fec80d1c1">10 PVC Good Mornings</span></p><p dir="ltr"><span id="docs-internal-guid-138213c5-7fff-c654-4f60-610fec80d1c1">10 Superman PVC Pass Throughs</span></p>

Metcon
« Hangman » (Time)
For Time:
30 T2B
400m run
21 Deadlift (225/155lb)(100/70kg)
800m run
21 Deadlift
400m run
30 T2B

21 MIN CAP

<p><span id="docs-internal-guid-104fca67-7fff-2b41-a839-c219b36d1cde">(Last Seen 5/11/22)</span></p>
Accessory
<p dir="ltr"><span id="docs-internal-guid-33032cda-7fff-ae68-e9c4-d7de4cc12876">2 Sets</span></p><p dir="ltr"><span id="docs-internal-guid-33032cda-7fff-ae68-e9c4-d7de4cc12876">12 PVC Deadlifts</span></p><p dir="ltr"><span id="docs-internal-guid-33032cda-7fff-ae68-e9c4-d7de4cc12876">Slow 100m Jog</span></p>
Cooldown
<p dir="ltr"><span id="docs-internal-guid-8e53aae4-7fff-df9f-dcc6-984bcf1437b4">1:00 Forearm Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-8e53aae4-7fff-df9f-dcc6-984bcf1437b4">1:00 Knees to Chest Stretch</span></p>