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PA WOD of the Week

Complete as many rounds as possible in 10 minutes of:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm

Spend 10 to 15 with a warm-up, Follow below sequence 




2 rounds of:

30-seconds of jumping jacks

10 hollow rocks

10 push-ups

10 Cossack squats

10 Jumping air squat

10 Muscle snatch (light weight)



Spend 10 min with Cool Down, follow below sequence 

30 sec each leg spider-man hold

30 sec side leg stretch

2 min of shoulder stretch on wall



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