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07/17/2020 WOD

A.

Dynamic Stretches


B.

2 Rounds for Quality

15 handstand step-up

Rest 90 seconds


C.

5 Rounds for Time

10 box jumps

20 wall balls


D.

2 Rounds for Quality

25 strict pull-ups

Rest 90 seconds


E.

Static Stretches


D-bell use only


A.

Dynamic Stretches


B.

2 Rounds for Quality

15 pike handstand step-up

Rest 90 seconds


C.

5 Rounds for Time

10 lateral tuck jumps

20 jump squats


D.

2 Rounds for Quality

25 d-bell bent over rows (3 second negative each rep. D-bell in each hand)

Rest 90 seconds


E.

Static Stretches



Bodyweight/object


A.

Dynamic Stretches


B.

2 Rounds for Quality

15 pike handstand step-up

Rest 90 seconds


C.

5 Rounds for Time

10 lateral tuck jumps

20 jump squats


D.

2 Rounds for Quality

25 d-bell bent over rows (3 second negative each rep)

Rest 90 seconds


E.

Static Stretches


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