WOD 04202024

A. Dynamic Stretches

B. (As many rounds as possible in 20 minutes)

5 dbell bent over rows

10 push ups

15 air squats

100m run

Rest 30 seconds

*wear a vest 20/14lb

C. (For time)

50 burpee over & back

minute 1: 30 second elevated plank hold

Minute 2: 30 second box dip hold

Minute 3: 30 second hollow hold

(Hold must be completed at the top of each designated minute until completion of burpees)

D. Static stretches