WOD 10312024

A. Dynamic Stretches

B. (3 rounds)

45 second max: elevated plank taps

30 single leg glute bridge

150 flutter kicks

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

2 dbell hang snatches (1 dbell)

2 dbell bent over rows (dbell each hand)

2 burpee over & back

4 dbell hang snatches

4 dbell bent over rows

4 burpee over & back

6 dbell hang snatches

6 dbell bent over rows

6 burpee over & back

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

D. (4:00 collective)

Weighted plank

E. Static stretches