12/15/2021 WOD

A. (For warm up) 25 light dbell bent over fly 200m jog 150 bicycle crunches 100m jog B. (6:00 cap) 15-12-9 Dbell Push press (10) box step ups 20” (Light, moderate, heavy) C. (25:00 clock) Every 5:00:

A. (For warm up) 20 light dbell overhead squat each side 30 second dbell squat hold -then- 2 rounds: 10 dbell swings 5 burpees B. (5:00 cap) 2 sets: 10 dbell sumo deadlift high pulls C. (16:00 clock)

A. (For warm up) 1:00 max: split squats (light bells) 1:00 max: hollow ups 1:00 max: Spiderman lunges 1:00 max: line hop overs B. (3 rounds) 30 second handstand hold 50 seal jacks C. (10:00 clock) Eve