WOD 04282025

A. Dynamic Stretches

B. (12:00 clock)

0:00-4:00:

30 second dead hang

25 banded rear delt raise each side

15 sprawls

4:00-8:00:

25 hanging kips

20 Bulgarian split squat each side 70/50lb

15 sprawls

8:00-12:00:

20 kipping half pull ups

150’ kbell bottoms up hold carry each side

15 sprawls

C. (4 rounds for time)

25 pull ups

300m run

D. (For time)

150 air squats

(With a vest 20/14)

E. Static stretches

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