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WOD 11132023

A. Dynamic Stretches


B. (5 rounds)

10 dbell bent rows 

5 burpee over target 

(Pick load for strength)


C. (4 rounds)

(3 minute cap)

1 minute run

20 light dbell thrusters

(3 minute cap)

1 minute max: devil rows

18 light dbell thrusters


(Decrease -2 thrusters every set)


D. (Every minute for 5 minutes)

20 dbell swings


E. Static stretches

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