5/15/2021 WOD

A. (For warm up) 30 second downward dog 25 alternating arm raises each side 20 backwards arm circles 15 single arm thoracic extensions each side 10 sprawls B. (3:00 cap) 2 rounds: 8 hollow rocks 6 sbe

A. (For warm up) 1:00 calf stretch 2x36’ walking lunges 30 second high plank 20 second high side plank each side 10 dbell bent over fly -then- 2 rounds: 6/6 dbell hammer curl + strict press 25/15lb 12

A. (For warm up) 1:00 pigeon each side 1:00 ankle flexion each side 20 box dips 20 light dbell bent over rows 30 assisted air squats 30 second max: push ups B. (6:00 cap) 3 rounds: 20 second box dip h