9/14/2021 WOD

A. (For warm up) 2 rounds: 20 high knees 30 second assisted air squat hold 40 second high plank 2 rounds: 10 deadlifts (light dbells) 20 air squats 30 second low plank B. (9:00 cap) 3 rounds: 3 dbell

A. (For warm up) 3 rounds: 20 dbell swings 15 hollow ups 10 box step ups 20” B. (For time) 25 dbell snatches (dbell each hand) 30 v-ups 50 box jump or jump squats 25 dbell snatches (dbell each hand) 2

A. (For warm up) 30 high knees 30 butt kicks 30 high knee grabs 30 assisted air squats 30 second chest/ shoulder stretch each side 30 alternating high kicks 30 air squats B. (7:00 cap) 10-8-6-4-2 Dbel