1/27/2021 WOD

A. Dynamic Stretches B. For Time 21-15-9 Burpees 9-15-21 Pike Push Ups C. 3 Rounds for Time 25 D-bell swings 15 D-bell bent over rows (d-bell in each hand) D. For Time 150 air squats E. Static Stretch

A. Dynamic Stretches B. 10 Minute EMOM (Every Minute on the Minute) Even minutes: max light d-bell thrusters (1 light d-bell) Odd minutes: Rest C. For Strength/Technique D-bell Single Arm Overhead Squ

A. Dynamic Stretches B. For Time 50 Walking Lunges 50 Jumping Lunges 50 Reverse Lunges 50 Jumping Lunges 50 Walking Lunges 25 Deficit Push ups (L) 25 Deficit Push Ups (R) 25 Plyo Push Ups 25 Thumbs to