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WOD 07112024

A. Dynamic Stretches



B. (As many rounds as possible in 5 minutes)

6 pike push ups

7 v-ups with negative


C. (For time)

(3 rounds)

10 dbell shoulder press (dbell each hand)

5 shuttle runs (50’)


(3 rounds)

10 dbell shoulder press (dbell each hand)

10 devil rows


(3 rounds)

10 dbell shoulder press (dbell each hand)

15 sprawls


Rest 3 minutes after each 3 rounds



C. (For quality)

75 push ups



D. Static stretches

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