WOD 09232024

A. Dynamic Stretches

B. (For Strength/ Technique)

Dbell shoulder press

5-5-5

3-3-3

(If no access to heavy weights; double repetitions)

C. (16:00 clock)

Minute 1: 5 heavy dbell push press or 10 light dbell push press

Minute 2: 10 tall box jumps or 20 step ups

Minute 3: 15 burpees

Minute 4: rest

D. (For Strength)

Front rack split squats

16-14-12-10 each side

E. Static stretches