1/30/2021 WOD

A. (For warm up) 1:00 light dbell squat hold 1:00 max: heel elevated squats 1:00 max: light dbell swings -then- 2 rounds: 20 seal jacks 15 air squats 10 push ups B. (6:00 cap) 21-15-9 Light dbell thru

A. (For warm up) 20 light dbell single arm shoulder press each side 20 single arm single leg bent over row each side 30 second bicep stretch each side 30 second max: light dbell bent over fly 4 shuttl

A. (For warm up) 30 seal jacks 30 ice skaters 20 reverse lunges 20 hollow rocks 1:00 max hollow ups 10 box step ups 20” B. (7:00 cap) 9 dbell power cleans (dbell each hand; light weights) 15 reverse s