WOD 05202024

A. Dynamic Stretches

B. (For Strength/ Technique)

Dbell shoulder press

5-5-5

3-3-3

(Dbell each hand)

(If no access to heavy weights; double repetitions)

C. (20 minute clock)

Every 4 minutes:

2 minute cap:

200m run

15 box jumps or 20 step ups

2 minute cap:

200m run

For remainder: max sit ups

D. (3 rounds)

Max till failure: Dbell bent over rows

Rest 90 seconds

(If repetitions under 15: complete 5 rounds)

E. Static stretches