WOD 12302023
A. Dynamic Stretches
B. (For time)
(4 rounds)
10 dbell front squats
30 second elevated plank hold
(4 rounds)
10 sprawls
30 second weighted plank
(4 rounds)
10 devil rows
30 second dbell front squat hold
C. Static stretches
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See AllA. (For warm up) 1:00 foam roll lat each side 1:00 box dip hold 1:00 foam roll tricep each side -then- 2 rounds: 3 tempo light front squats (3:9:1) 30 seconds: hollow ups B. (6:00 clock) Every 2:00: 3
A. (For warm up) 20 backwards arm circles 20 second chest/ shoulder stretch each side 20 second calf stretch each side 20 high knees 20 butt kicks -then- 2 rounds: 15 push ups 30 second bicycle crunch
A. (For warm up) 1:00 bicep/ chest stretch 1:00 downward dog 1:00 saddle with tricep 10 wrist rockers each side 10 knee push ups 10 split squats each side B. (6:00 cap) 2 rounds: 4 dbell single arm be
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