WOD 03152025
A. Dynamic Stretches
B. “Hammer’s Birthday WOD”
(Teams of 4)
(9 rounds for time)
3 rope climbs each person (no jump)
9 synchronized toes to bar each pair
15 burpee box jumps (split any way)
C. Static stretches
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See AllA. (For warm up) 10 thoracic extensions (wall) 10 wall slides 10 dbell seated external rotations each side 15/10lb 10 dbell hammer curl + press each side 1:00 light row B. (3:00 EMOM) 5 power clean &
A. (For warm up) 20 backwards arm circles 20 “T” shoulder rotations 20 alternating arm raises each side 20 alternating single leg reach downs 20 bent over glute 2 rounds: 10 dbell single leg deadlift
A. (For warm up) 20 high knees 20 butt kicks 20 leg sweeps 20 reverse lunges 20 Spider-Man lunges 20 pike taps 20 assisted close stance air squats B. (3:00 cap) 2 rounds: 8 front squats 12 box step up
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