WOD 4/18/2022

A. Dynamic Stretches

B. (2 rounds for quality)

50 Spider-Man lunges

25 bent over back fly

C. (For Strength/ Technique)

Dbell Squat (dbell each hand)


(Triple repetitions if no access to heavy weights)

D. (5 rounds for time)

1 minute run

10 Dbell shoulder to overhead (Dbell each hand)

(Must complete shoulder to overhead sets unbroken or 20 burpees)

E. Static stretches

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