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