WOD 08272024

A. Dynamic Stretches

B. (2 rounds)

45 second dbell over head reverse lunge

300m run

15 hollow ups with pause

C. (For time)

12/12 dbell hang snatches

12 sprawls

6 shuttle runs (50’)

10/10 dbell hang snatches

10 sprawls

5 shuttle runs (50’)

8/8 dbell hang snatches

8 sprawls

4 shuttle runs (50’)

6/6 dbell hang snatches

6 sprawls

3 shuttle runs (50’)

D. (For strength/ technique)

Dbell single arm bent over row

16-14-12-10-8 each side

E. Static stretches