WOD 12122024

A. Dynamic Stretches

B. (For warm up)

30 light dbell thrusters (1 dbell)

60 second front squat hold

90 second weighted plank 45/35lb

180 bicycle crunches

3:00 side plank (1:30 each side)

C. (Every minute for 8:00)

3 heavy dbell over rows

(Pick load for strength; If no access to heavy weights double repetitions + 5 second negative each rep)

D. (For time)

21-15-9

Dbell Thrusters

Dbell bent over rows

(Dbell each hand on both movements)

E. Static stretches