07/20/2020 WOD

A.

Dynamic Stretches


B.

6 Minute EMOM (Every Minute on the Minute)

8/8 D-bell single arm upright row


C.

For Strength/Technique

Push Jerk

4-4-4-4-4 @ 70%


D.

"Grace" (D-bell version)

For Time:

30 clean and jerks (55s/75s RX)

(D-bell in each hand)


E.

3 Rounds for Quality

8 D-bell RDLs

(D-bell in each hand)


F.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

6 Minute EMOM (Every Minute on the Minute)

8/8 D-bell single arm upright row


C.

For Strength/Technique

D-bell Push Jerk or Push Press

8-8-8-8-8


D.

"Grace" (D-bell version)

For Time:

30 clean and jerks (55s/75s RX)

(D-bell in each hand)


E.

3 Rounds for Quality

8 D-bell RDLs

(D-bell in each hand)


F.

Static Stretches



Bodyweight/object


A.

Dynamic Stretches


B.

6 Minute EMOM (Every Minute on the Minute)

8/8 D-bell single arm upright row


C.

For Strength/Technique

Backpack Push Jerk or Push Press

8-8-8-8-8


D.

"Grace" (Backpack version)

For Time:

30 backpack clean and jerks


E.

3 Rounds for Quality

8 Backpack RDLs


F.

Static Stretches

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