WOD 12092023

A. Dynamic Stretches

B. “Santa’s Helpers”

(Teams of 3)

(As many rounds as possible in 30 minutes) 

10 dbell hang snatch 50/70lb

10 box jump step down 20/24”

• 5 shuttle runs (50’)

20 dbell hang snatch 50/70lb 

20 box jump step down 

• 10 shuttle runs (50’)

30 dbell hang snatch 50/70lb 

30 box jump step down 

• 15 shuttle runs (50’)

(Increase +10 on both snatches and box jumps each round; increase +5 shuttle runs each round)

(1 person works snatches THEN box jumps; 1 person works shuttle runs)

(Team can switch as much as needed)

-then immediately- 

(6 minute collective)

Synchronized handstand hold (any 2)

C. Static stretches