WOD 12052024

A. Dynamic Stretches

B. (For Strength/ Hypertrophy)

16-14-12-10-8 each side

Dbell single arm bent over row

C. “Teams of 3”

(20:00 Clock)

0:00-5:00:

60 cal row

For remainder: burpee over bar

5:00-10:00:

50 cal row

For remainder: burpee over bar

10:00-15:00:

40 cal row

For remainder: burpee over bar

15:00-20:00:

30 cal row

For remainder: burpee over bar

(Switch as much as needed)

D. (4:00 collective)

Ring dip hold

E. Static stretches