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) 1:00 bicep/ chest stretch each side 20 backwards arm circles 30 calf raises 20 alternating arm raises 1:00 wall sit -then- 2 rounds: 10 box pistols 20” 12 box push ups 14 jumping jack
A. (For warm up) 1:00 lying squat stretch (wall) 1:00 pigeon (box) each side 1:00 hamstring stretch (box) each side 1:00 chest/ shoulder stretch each side -then- 2 rounds: 10 close assisted air squats
A. (For warm up) 1:00 bicep stretch 1:00 tricep/ lat stretch 20 bent over glute 20 butt kicks 30 second quad stretch each side 30 second reverse grip dead hang B. (4:00 cap) 2 rounds: 5 caterpillars 1
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