WOD 04012025

A. Dynamic Stretches

B. (For warm up)

15-12-9

Light dbell squat clean (1 dbell)

21-15-9

Dbell overhead sit up

42-30-18

Dbell Russian twists

84-60-36

Mountain climbers

C. (For time)

3 rounds:

5 dbell hang squat clean (dbell each hand)

10 spawls

3 rounds:

5 dbell hang squat clean (dbell each hand)

200m run

3 rounds:

5 hang squat clean (dbell each hand)

6 caterpillars

D. (Every minute for 7 minutes)

5 dbell sumo deadlift high pull

(Pick load for strength or double repetitions)

E. Static stretches