12/15/2021 WOD

A. (For warm up) 1:00 max single arm bent over row each side (light dbell) 1:00 single leg plank each side 10 heel elevated squats (weighted) 15 push ups (on knees) 15 air squats 15 light dbell bent o

A. (For warm up) 21 elevated heel squats 1:00 box dip hold 21 air squats 1:00 max: hollow ups 21 jump squats 1:00 max: hop overs B. (10:00 clock) Every 2:00: 5 overhead squats (each side) (Pick load f

A. (For warm up) 200m jog 20 box step up 15 light dbell bent over fly 15 hollow rocks 10 push ups (on knees) 10 hollow ups with pause B. (As many rounds as possible in 30:00) 300m run 20 dbell hang sn