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WOD 4/1/2022

A. Dynamic Stretches


B. (For quality)

21-15-9

Barbell bent over rows

(Increase load each set)


C. (For Strength/ Technique)

Deadlift

4-4-4-4-4 @ 75%


D. (For time)

100 double Unders

50 ring dips or 75 box dips


Rest 3 minutes


100 double Unders

75 toes to bar or knees to chest


Rest 3 minutes


100 double Unders

50 ring dips or 75 box dips

(Double jump rope repetitions for single Unders)


E. Static stretches


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