WOD 01132025

A. Dynamic Stretches

B. (3 rounds)

10 hollow up with pause

15 air squats

20 hollow rocks

25 v-ups

C. (For max effort)

90 seconds on:

21 dbell thrusters

For remainder: max dbell bent over rows

90 second off: rest

90 seconds on:

15 dbell thrusters

For remainder: max dbell bent over rows

90 second off: rest

90 seconds on:

9 dbell thrusters

For remainder: max dbell bent over rows

90 second off: rest

(Dbell each hand on both movements)

D. (Every minute for 7:00)

6 dbell front squats (dbell each hand)

6 box jumps or 12 step ups

E. Static stretches