7/17/2021 WOD

A. (For warm up) 20 light dbell single arm shoulder press each side 20 single arm single leg bent over row each side 30 second bicep stretch each side 30 second max: light dbell bent over fly 4 shuttl

A. (For warm up) 30 seal jacks 30 ice skaters 20 reverse lunges 20 hollow rocks 1:00 max hollow ups 10 box step ups 20” B. (7:00 cap) 9 dbell power cleans (dbell each hand; light weights) 15 reverse s

A. (For warm up) 1:00 max walking lunges 1:00 max air squats 1:00 box dip hold 30 second max hollow ups 30 second single leg plank each side 30 second box dip hold B. (For strength) Single arm bent ov