2/1/2021 WOD

A. (For warm up) 1:00 box dip hold 1:00 pigeon each side -then- 2 rounds: 10 air squats to box 20 second max renegade row 30 second elevated plank hold B. (8:00 clock) Every 2:00: 6 dbell shoulder pre

A. (For warm up) 10 box step up 20” 15 split squats (no weight) 20 walking lunges 25 single leg glute bridge with pause each side 2:00 wall sit 15 push ups on knees 10 box step up B. (3 rounds) 15 pus

A. (For warm up) 2 rounds: 15 hollow rocks 15 light bell front squats 2 rounds: 12 light dbell squat cleans (1 dbell) 15 hollow ups B. (6:00 EMOM) 3 sumo deadlifts + 5 sumo deadlift high pulls (Pick l