WOD 04012024

A. Dynamic Stretches

B. (As many rounds as possible in 5 minutes)

5 light dbell squat cleans (1 dbell)

3 burpee over target

C. (20 minute clock)

Every 2 minutes:

5 dbell deadlift + 3 dbell power clean + 2 dbell hang squat clean

(Build by feel; pick load for strength)

C. (For time)

30 light dbell thrusters (1 dbell)

30 burpee over & back

30 goblet box step up

30 light dbell thrusters (1 dbell)

D. Static stretches

Recent Posts

A. Dynamic Stretches B. “Home Murph” (Pick a variation and complete) Option 1: (For time) 1 mile run 100 dbell bent over rows 200 push...

A. Dynamic Stretches B. (9:00 clock) 0:00-3:00: 25/25 single arm dbell bent over row 3:00-6:00: 25/25 single arm dbell shoulder press...

A. Dynamic Stretches B. (12:00 clock) 0:00-4:00: As many rounds as possible of: 30 v-ups 30 hollow ups 4:00-8:00: As many rounds as...