10/16/2021 WOD

A. Dynamic Stretches

B. (For time)

(3 minute collective on each movement)

Front Squat hold

Elevated plank hold

Suit Case hold (heavy Dbell)

Weighted plank

(Collective all 3 minutes of hold before moving to the next movement)

C. (3 minute max)

Hop overs

D. Static stretches

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12/6/2021 WOD

A. Dynamic Stretches B. (For quality) 300 Ice skaters with pause C. “Angie” (For time) 100 Dbell bent over rows (dbell each hand) 100 push ups 100 sit ups 100 air squats D. Static stretches