WOD 12032024

A. Dynamic Stretches

B. (5 rounds)

2:00 cap:

3 snatch deadlift

45 second handstand hold

(Pick load for strength)

C. (20:00 clock)

Minute 1: 3 snatches 185/125lb

Minute 2: 6 shuttle runs (50’)

Minute 3: 9/6 cal bike (legs only)

Minute 4: rest

D. (2 rounds)

30 second downward dog

45 second box pigeon each side

60 second saddle pose with shoulder behind neck (30/30)

E. Static stretches