A. Dynamic Stretches
B. “Abi’s Bday WOD”
(As many rounds as possible in 36 minutes)
10 Dbell snatches (dbell each hand)
20 burpees
10 Dbell deadlifts (dbell each hand)
20 box jumps or step ups
(*at the 20:00 mark; run 1 mile)
Immediately after 36 minutes:
Complete:
36 Dbell single arm alternating devil press
C. Static stretches
A. Dynamic Stretches B. (6:00 clock) Minute 1: 3 shuttle runs (50’) For remainder: max hollow ups Minute 2: 3 shuttle runs (50’) 15 heel...
A. Dynamic Stretches B. (For time) 3 mile run 150 push ups 100 reverse sit ups (Partition as needed) C. Static stretches
A. Dynamic Stretches B. (For time) 400m run 50 dbell swings (1 dbell) 400m run 50 sprawls 50 dbell swings (1 dbell) 75 sprawls 25 burpee...
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