WOD 10312024

A. Dynamic Stretches

B. (3 rounds)

45 second single arm banded external rotation hold each side

30 alternating v-ups

15 kbell single arm bent over row with 2-3 second negative each side

C. (As many rounds as possible in 18:00)

2 dbell snatches 70/50lb

2 chest to bar pull ups

2 burpee over dbell

4 dbell snatches

4 chest to bar pull ups

4 burpee over dbell

6 dbell snatches

6 chest to bar pull ups

6 burpee over dbell

(Continue to increase +2 on all movements until 18:00)

D. “Partner”

(6:00 collective)

Weighted plank 45/35lb

E. Static stretches