WOD 09272024

A. Dynamic Stretches

B. (3 rounds)

25’ duck walk

30 handstand taps

25’ duck walk

30 second reverse grip dead hang

C. (For Strength/ Technique)

Front squat

1-1-1-1-1-1-1

(Build by feel; first set starts 85%+)

D. “Partner”

(As many rounds as possible in 9:00)

6 thrusters 135/95lb

3 shuttle runs (50’)

(Switch every round)

E. Static stretches

Recent Posts

A. Dynamic Stretches B. (9:00 clock) Minute 1: 50’ duck walk Minute 2: 5/5 ankle rock with bumper Minute 3: 15 heel elevated air squat...

A. Dynamic Stretches B. “Partner” (12:00 clock) 2 rounds: 24 burpee over bar 48 cal row For remainder: max wall facing handstand push up...

A. Dynamic Stretches B. (12:00 cap) 3 rounds of 1:00 thoracic work on each: Single arm foam roller stretch Straight arm Box Standing...