8/9/2021 WOD

A. (For warm up) 1:00 thoracic box stretch 21 assisted air squats 15 box push ups 9 cal ski B. (2 rounds) 15 wall balls 20/14lb 15 ring rows C. (18:00 clock) Every 2:00: 3 shoulder to overhead (from r

A. (For warm up) 20 high knee grab 20 butt kick grab 20 backwards arm circles 20 air squats -then- 3 rounds: 6 tall med ball squat cleans 3 caterpillars B. “Bi-Polar” (Teams of 4) 30 Synchronized Hang

A. (For warm up) 15 single leg reach down each side 15 leg swings each side 15 star toe touches each side 100m jog 10 dbell hammer curl & press 25/15 each side 1:00 ring dip hold B. (5 sets) Max till