WOD 04132024

A. Dynamic Stretches

B. (7 minute cap)

400m run

40 dbell cleans (dbell each hand)

400m run

(6 minute cap)

300m run

30 dbell cleans (dbell each hand)

300m run

(5 minute cap)

200m run

20 dbell cleans (dbell each hand)

200m run

(4 minute cap)

100m run

10 dbell cleans (dbell each hand)

100m run

-then immediately-

(9 minute clock)

90 seconds on: Max burpee over & back

90 seconds off: rest

C. Static stretches

Recent Posts

A. Dynamic Stretches B. (2 rounds) 2:00 max: anchored sit ups 2:00 max: shuttle runs (50’) C. (For time) 25 devil rows 50 bicep curls...

A. Dynamic Stretches B. (5 sets) 3 dbell front squat hold with 5 second hold 7 light dbell squat clean 1:00 rest C. (For Strength/...

A. Dynamic Stretches B. (35:00 clock) For time: 35 dbell bent over rows 50 snatches 35 dbell bent over rows 100 box jumps or step ups 35...