WOD 09032025

A. (For warm up)

3 rounds:

50 seal jacks

40 ice skaters with pause

30 curtsy lunges

-then-

1:00 max flutter kicks

1:00 max bicycle crunches

100m jog

10 caterpillars

B. (For time)

3 rounds:

10 dbell push press (dbell each hand)

20 box jump or jump squats

300m run

3 rounds:

10 dbell push press (dbell each hand)

15 sprawls

20 box jump or jump squats

3 rounds:

10 dbell push press (dbell each hand)

15 devil rows

20 box jump or jump squats

C. Static stretches