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WOD 01062023

A. Dynamic Stretches

B. (5 rounds for quality)

10 heel elevated goblet squats

10 front squat hold

(Bottom position hold)

C. (For Strength/ Technique)

Dbell Front Squat

10-10-10-10-10

D. (9 minute clock)

(As many rounds as possible in 3 minutes)

21 devil rows

Rest 1 minute


(As many rounds as possible in 3 minutes)

15 devil rows

Rest 1 minute


(As many rounds as possible in 3 minutes)

9 devil rows

Rest 1 minute

E. Static stretches

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