10/21/2021 WOD

A. (For warm up) 1:00 hold on each: wall sit Plank Single leg plank Single leg wall sit Then 2 rounds: 10 dbell floor shoulder press 20 single leg glute bridge with pause each 30 second max box dips B

A. (For warm up) 4 rounds: 10 dbell sumo deadlift high pulls 50’ dbell farmer carry (dbell each hand) B. (9:00 clock) 0:00-3:00: 100m jog 25 ab mat sit ups 3:00-6:00: 20 box dips 25 ab mat sit ups 6:0

A. (For warm up) 1:00 plank 1:00 downward dog 1:00 front squat hold (1 dbell) -then- 3 rounds: 10 walking lunges 10 dbell deadlift (dbell each hand) 10 dbell hang muscle cleans (dbell each hand) B. (6