WOD 10152024

A. Dynamic Stretches

B. (2 rounds)

15 PVC overhead squats through rack

30 second wrist flexion stretch on floor

45 second max: glute bridges

C. (20:00 clock)

Minute 1: 1 power snatch + 2 hang power snatch

Minute 2 & 3: 2 rounds “Strict Cindy”

Minute 4: rest

“Strict Cindy” =

5 strict pull ups

10 strict push ups

15 air squats

(Pick load for strength)

D. (For Hypertrophy)

Dbell alternating bicep curls

16-14-12-10-8 each side

E. Static stretches