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WOD 10202023

A. Dynamic Stretches


B. (For Strength/ Technique)

Dbell Single arm Arnold press

12-10-8 each side


C. (As many rounds as possible in 20 minutes)

5 shuttle runs (50’)

100m row

15 ab mat sit ups


D. (6 minute clock)

0:00-2:00: 30 deficit push ups 2.75/3.5”

2:00-4:00: 25 deficit push ups 2.75/3.5”

4:00-6:00: 20 deficit push ups 2.75/3.5”


E. Static stretches

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