4/30/2021 WOD

A. (For warm up) 1:00 wall sit 1:00 wall sit squat 1:00 assisted air squat hold 1:00 chest/ shoulder stretch -then- 2 rounds: 2x200’ farmer carry 16 air squats B. (3:00 cap) 2 sets: 4 dbell front squa

A. (For warm up) 1:00 pigeon (box) each side 1:00 saddle with wrist flexion 45 second thoracic stretch (box) 45 second downward dog 30 second quad stretch each side 30 second thoracic stretch (wall) B

A. (For warm up) 20 leg sweeps 20 running high knees 20 running butt kicks 20 calf raises 20 knee push ups 20 light dbell hang power cleans (dbell each hand) B. (5:00 cap) 2 rounds: 8 dbell power clea