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 pigeon (box) each side 1:00 foam roll (glute) each side 1:00 standing single leg quad/ hip flexor stretch 1:00 downward dog 1:00 thoracic stretch (box) 1:00 light row B. (3:00 ca
A. (For warm up) 1:00 chest/ shoulder stretch 1:00 bicep/ chest stretch 1:00 saddle with tricep 10 backwards arm circles 10 forward arm circles 10 standing “T” shoulder internal/ external rotations ea
A. (For warm up) 20 second saddle with wrist flexion each side 20 second saddle with tricep each side 20 backwards arm circles 20 alternating arm raises each side 20 leg swings each side 20 bent over
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