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 lats 1:00 foam roll tricep smash each side 1:00 PVC front rack stretch (box) 1:00 air squats to box -then- 2 rounds: 10 box pistols 20” 15 light dbell cleans B. (4:00 E
A. (For warm up) 1:00 lacrosse ball (foot) each side 1:00 lying wall squat stretch 1:00 thoracic stretch (box) 1:00 wall sit squat -then- 2 rounds: 8 dbell seated elbow out single arm press each side
A. (For warm up) 1:00 pigeon each side 1:00 hamstring stretch each side 1:00 ankle flexion each side 1:00 wall sit 1:00 max flutter kicks -then- 2 rounds: 10 second max: mountain climbers 12 box step
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