1/12/2022 WOD

A. Dynamic Stretches

B. (9 minute clock)

(As many rounds as possible in 3 minutes)

5 Dbell bent over rows

20 second Dbell bent over row hold

(As many rounds as possible in 3 minutes)

7 push ups

20 second Hi plank

(As many rounds as possible in 3 minutes)

5 reverse sit ups

20 second Dbell bent over row hold

C. (As many rounds as possible in 20 minutes)

6 Dbell hang to overhead (dbell each hand)

9 burpees

12 devil rows

Rest 90 seconds

D. Static stretches

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