WOD 06082023

A. Dynamic Stretches

B. (5 minute clock)

30 seconds on: weighted plank

30 second off: rest

C. (20 minute clock)

0:00-4:00:

25 dbell snatches (Dbell each hand)

10 box dips

Max sit ups for remainder

4:00-8:00:

20 dbell snatches (Dbell each hand)

20 box dips

Max sit ups for remainder

8:00-12:00:

15 dbell snatches (Dbell each hand)

30 box dips

Max sit ups for remainder

12:00-16:00:

10 dbell snatches (Dbell each hand)

40 box dips

Max sit ups for remainder

16:00-20:00:

5 dbell snatches (Dbell each hand)

50 box dips

Max sit ups for remainder

D. (For Strength/ Technique)

Dbell single arm bent over row

12-10-8 each side

E. Static stretches