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WOD 04152023

A. Dynamic Stretches


B. “Down & Back”

(Teams of 4)


Buy in:

1 mile run (person 1 & 2)

1,500m row (person 3 & 4)

(switch every 20 pulls)

(Run & row are at the same worked at the same time)


(For time)

(10 rounds)

20 hang power cleans 115/165lb (person 3 & 4)

  • Bumper hold 35/45 (person 1 & 2)

(Partner doubles switch every round)


(10 rounds)

10 synchronized burpee over bar (person 3 & 4)

  • Bumper hold 35/45 (person 1 & 2)

(Partner doubles switch every round)


Cash out:

1 mile run (person 3 & 4)

1,500m row (person 1 & 2)

(switch every 20 pulls)

(Run & row are at the same worked at the same time)


C. Static stretches

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