WOD 12272024

A. Dynamic Stretches

B. (3 rounds)

12 dbell thrusters (dbell each hand)

12 heavy dbell bent over rows (dbell each hand)

(Increase weight for rows each round for strength; no heavy weights = double repetitions for rows)

C. (25:00 clock)

Every 5:00:

10 dbell front squats

200m run

D. (Every minute for 6:00)

30 seconds on: max elevated plank shoulder taps

30 second off: rest

E. Static stretches

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