WOD Friday 12-31-2021

4 rounds for time of:

Run 400 meters
30 hip extensions

Post time to comments.
Compare to 200612.


Scaling:
Today’s workout involves a relatively high volume of hip extensions on the glute-ham developer (GHD). If you are less familiar with the GHD, or you do not have the machine, modify the movement to a good morning or deadlift.

Intermediate Option:
4 rounds for time of:
Run 400 meters
20 hip extensions

Beginner Option:
4 rounds for time of:
Run 200 meters
15 PVC good mornings

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