A. Dynamic Stretches
B. “Abi’s Bday WOD”
(As many rounds as possible in 36 minutes)
10 Dbell snatches (dbell each hand)
20 burpees
10 Dbell deadlifts (dbell each hand)
20 box jumps or step ups
(*at the 20:00 mark; run 1 mile)
Immediately after 36 minutes:
Complete:
36 Dbell single arm alternating devil press
C. Static stretches
A. Dynamic Stretches B. (Every minute for 8:00) 6 sumo deadlifts (Pick load for strength) C. (4:00 clock) Max mountain climbers D. (4:00...
A. Dynamic Stretches B. (6 rounds for time) 12 dbell hang snatches 24 elevated plank taps C. (3 rounds for time) 30 push ups 9 dbell...
A. Dynamic Stretches B. (Every minute for 8:00) 10 dbell bicep curls For remainder: elevated plank hold C. (4 rounds for time) 300m run...
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