1/21/2021 WOD

A. (For warm up) 25 front rack split squats each side 100 seal jacks 25 single arm shoulder press each side 150’ walking lunge 200 bicycle crunches B. (Every minute for 9:00) 0:00-3:00: 5 dbell should

A. (For warm up) 2 rounds: 10 reverse sit ups (slow come down) 10 box dips 10 box step up 100m jog 10 hollow rocks B. (For time) 3 rounds: 12 hang snatches 15 v-ups 6 burpee over & back 3 rounds: 10 d

A. (For warm up) 1:00 max: single leg glute bridge each side 1:00 max: seal jacks 1:00 light dbell front squat hold -then- 21 air squats 50 curtsy lunges 15 air squats 30 second max: hollow ups 9 air