200724 - FYF! - Hero WOD "White"

QOTD - Weekend plans?

WARM UP - 2 Rounds
200m Run
10 Anchored Leg Raises
10 Stepping Lunges
10 Plate Ground to Overhead

MOBILIZE - Cobra into Downdog
Pigeoun Stretch

COACH PREP - Review movements

WOD - 30 Minutes
(A: Competitor) /(B: Performance)

5 Rounds For Time
3 Rope Climbs (15 ft)
10 Toes-to-Bars
21 Overhead Walking Lunges (45/35 lb plate)
400 meter Run

(C: Fitness)
5 Rounds For Time
9 Scaling Climbs
10 Hanging Knee Raises
21 Overhead Walking Lunges 35/25
400 meter Run
OR
4 Rounds for time
OR
AMRAP 30: