WOD 10072024

A. Dynamic Stretches

B. (For warm up)

(1 round)

45 second saddle pose shoulder stretch each side

45 second saddle lat stretch each side

-then-

(2 rounds)

45 second thoracic box stretch

45 second barbell tricep smash each side

30 med ball front rack power positions against wall

C. (For Strength/ Technique)

Push press

5-5-5

3-3-3

(Build by feel; first set starts 60%+)

*After each set complete 6 strict chest to bar pull ups with 3 second negative

D. “Partner”

(As many rounds as possible in 9 minutes)

6 shuttle runs (50’)

1 sandbag bearhug carry (50’) 150/100lb

(Switch every round)

E. Static stretches