7/12/2021 WOD

A. (For warm up) 20 backwards arm circles 20 alternating arm raises 20 second row 20 PVC overhead squats 20 calf raises 20 second row 20 hang snatch pulls 45/35lb 20 second overhead squat hold 20 seco

A. (For warm up) 1:00 barbell tricep smash each side 1:00 bicep stretch 1:00 chest/ shoulder stretch 1:00 saddle 20 second wrist flexion (10/10) 20 second lateral neck flexion (10/10) 20 behind neck t

A. (For warm up) 30 high knees 30 butt kicks 30 bent over glute 30 backwards arm circles 30 sky touches 30 wide stance toe touches B. (12:00 cap) 3 rounds: 200/150m row 15 push ups (-3 each round) 30