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WOD 01132023

A. Dynamic Stretches

B. (For time)

50 sit ups

50 Spider-Man lunges

50 step ups

50 air squats

C. (For Strength/ Technique)

Dbell Squat


(Dbell each hand)

D. (6 minute clock)

Minute 1: 10 reverse sit ups

Minute 2: 12 reverse sit ups

Minute 3: 14 reverse sit ups

Minute 4: 16 reverse sit ups

Minute 5: 18 reverse sit ups

Minute 6: 20 reverse sit ups

E. Static stretches

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