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WOD 4/1/2022

A. Dynamic Stretches


B. (For quality)

21-15-9

Dbell bent over rows

(Increase load each set)


C. (For Strength/ Technique)

Dbell Deadlift

4-4-4-4-4

(Double repetitions if no access to heavy weights)


D. (For time)

100 double Unders or seal jacks

75 box dips


Rest 3 minutes


100 double Unders or seal jacks

75 reverse sit ups


Rest 3 minutes


100 double Unders or seal jacks

75 box dips

(Double jump rope repetitions for single Unders)


E. Static stretches

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