WOD 12122024

A. Dynamic Stretches

B. (For warm up)

30 wall balls 20/14lb

60 second wall squat sit

90 second weighted plank 45/35lb

180 mountain climbers

300’ suit case carry 100/70lb

C. (Every minute for 8:00)

3 strict weighted pull ups

(Pick load for strength)

D. “Fran”

(For time)

21-15-9

Thrusters 95/65lb

Pull ups

E. Static stretches

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