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WOD 08272024

A. Dynamic Stretches



B. (2 rounds)

45 second thoracic stretch on foam roller each side

300m run

15 hanging L-raises with med ball 20/14lb



C. (For time)

12/12 dbell snatches 70/50lb

12 cal bike

6 shuttle runs (50’)


10/10 dbell snatches

10 cal bike

5 shuttle runs (50’)


8/8 dbell snatches

8 cal bike

4 shuttle runs (50’)


6/6 dbell snatches

6 cal bike

3 shuttle runs (50’)



D. (For strength/ technique)

Dbell single arm bent over row

16-14-12-10-8 each side



E. Static stretches

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