WOD 09162024

A. Dynamic Stretches

B. (2 rounds)

15/15 single arm banded external rotation

300m run

45 second max: jumping lunges

60 second handstand hold

C. (3 rounds)

3:00 clock:

21 pull ups

9 deadlifts 315/225lb

For remainder: max double unders

Rest 1:00 after each clock

D. (For Strength)

Dbell alternating bicep curls

16-14-12-10-8 each side

E. Static stretches