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 15 banded pull apart 20 ring rows -then- 3 rounds: 6 dbell hammer curl & press 25/15lb each side 9 push ups B. (6:00 cap) 12 kipping pull ups 200m row 10 jum
A. (For warm up) 20 backward arm circles 20 forward arm circles 20 alternating arm raises each 20 sky touches 20 “T” rotations 20 wall slides 20 second ski 20 second bike at 70/50 RPM B. (4:00 cap) 2
A. (For warm up) 1:00 light bike 1:00 light ski 20 pike taps 20 push ups 30 second bike (legs only) 30 second handstand hold B. (4:00 cap) 2 rounds: 4 power cleans 4 push jerks 4 clean & jerks (95/65;
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