5/26/2021 WOD

A. (For warm up) 50 seal jacks 50 ice skaters 50 jump squats (from box) -then- 3 rounds: 100m jog 70 flutter kicks B. (8:00 cap) 3 sets: 10/10 front rack split squats (Pick load for strength) C. (27:0

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