3/9/2021 WOD

A. (For warm up) 30 second bicep stretch each side 30 second tricep/ lat stretch each side 30 second high plank -then- 2 rounds: 20 second ring dip hold 15 second ski 10 hanging knee raises 5 glute br

A. (For warm up) 3 rounds: 12 med ball front squats 20/14lb 24 med ball calf raise 12 hand release push ups (on knees) B. (4:00 cap) 15 thrusters 75/55lb 30 single unders 12 handstand push ups 9 cal r

A. (For warm up) 1:00 saddle with tricep 1:00 pigeon each side 1:00 low plank 1:00 ski (2 rounds) 10 single leg reach down each side 20 high knees 30 butt kicks B. (9:00 cap) 12-9-6 Deadlifts with 3 s