7/10/2021 WOD

A. (For warm up) 4 rounds: 10 dbell sumo deadlift high pulls 50’ dbell farmer carry (dbell each hand) B. (9:00 clock) 0:00-3:00: 100m jog 25 ab mat sit ups 3:00-6:00: 20 box dips 25 ab mat sit ups 6:0

A. (For warm up) 1:00 plank 1:00 downward dog 1:00 front squat hold (1 dbell) -then- 3 rounds: 10 walking lunges 10 dbell deadlift (dbell each hand) 10 dbell hang muscle cleans (dbell each hand) B. (6

A. (For warm up) 40 second max seal jacks 30 second single leg plank each side 20 air squats 10 shuttle runs (50’) B. (3 rounds) 40 second max: hollow flutter kicks 300 mountain climbers 20 light dbel