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WOD 12092023

A. Dynamic Stretches


B. (As many rounds as possible in 30 minutes) 

10 dbell hang snatch (1 dbell)

5 box jump or step up

  • 3 shuttle runs (50’)

20 dbell hang snatch 

10 box jump or step up

  • 5 shuttle runs (50’)

30 dbell hang snatch 

15 box jump step down 

  • 7 shuttle runs (50’)

(Increase +10 snatches; increase +5 box jumps; increase +2 shuttle runs each round until completion)


-then immediately- 


(3 minute collective)

Elevated plank hold 


C. Static stretches

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