WOD 08282023

A. Dynamic Stretches

B. (Every minute for 5 minutes)

25 second PVC Frankenstein squat hold

C. (20 minute clock)

Minute 1: 5/5 dbell overhead squat 35/50lb

Minute 2: 10 strict ring dips

Minute 3: 15 toes to bar

Minute 4: 20 dbell alternating snatches

D. (4 minute cap)

12-9-6 each side

Single arm dbell thrusters

(Pick 1 load for strength)

E. Static stretches

Recent Posts

A. (For warm up) 25’ inch worm 100’ bear crawl 50’ walking single leg reach downs 25 thoracic extensions against wall 50’ walking high...

A. (For warm up) With a bumper 25/15lb 25 ground to overhead 25 elevated calf raise 25 overhead sit up 25 bent over row 50’ suit case...

A. (For warm up) 50 pike taps 400m jog 30 box step ups 24/20” B. “Summer Shenanigans” (Teams of 4) (For time) 50 synchronized power...