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06/23/2020 WOD

A.

Dynamic Stretches


B.

Every Minute for 5 Minutes (5 min EMOM)

10/10 single leg box glute bridges


C.

10 min Clock

1 min: 3 hang power cleans (130/185 RX) / Max kettlebell swings (35/50 RX)

2 min: 6 hang power cleans / Max burpee over bar

3 min: 9 hang power cleans / Max bar muscle ups

4 min: 12 hang power cleans / Max handstand push-ups


D.

Static Stretches


D-bell use only


A.

Dynamic Stretches


B.

Every Minute for 5 Minutes (5 min EMOM)

10/10 single leg box glute bridges


C.

10 min Clock

1 min: 3 hang power cleans / Max d-bell swings

2 min: 6 hang power cleans / Max burpee over d-bell

3 min: 9 hang power cleans / Max sprawls

4 min: 12 hang power cleans / Max pike handstand push ups


D.

Static Stretches 



Bodyweight/object


A.

Dynamic Stretches


B.

Every Minute for 5 Minutes (5 min EMOM)

10/10 single leg box glute bridges


C.

10 Minute Clock

1 min: 3 backpack hang power cleans / Max backpack swings

2 min: 6 backpack hang power cleans / Max burpee over backpack

3 min: 9 backpack hang power cleans / Max sprawls

4 min: 12 backpack hang power cleans / Max pike handstand push ups


D.

Static Stretches

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