10/22/2021 WOD

A. Dynamic Stretches

B. (Every minute for 5 minutes)

10 goblet step ups

C. (For Strength/ Technique)

Dbell Squat

2-2-2-2-2

(Double reps if weight is light or medium)

D. (4 rounds for time)

12 Dbell shoulder press (dbell each hand)

(Light; light/medium; medium; medium/heavy)

E. 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