08/08/2020 WOD

A.

Dynamic Stretches


B.

5 Minute EMOM (Every Minute on the Minute)

10/10 single arm backward arm circles


C.

For Time

21-15-9

D-bell power cleans (55/75 RX)

D-bell shoulder to overhead

(D-bell in each hand)


D.

For Quality

21-15-9

2 minute max: double unders

Weighted GHD sit ups


E.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

5 Minute EMOM (Every Minute on the Minute)

10/10 single arm backward arm circles


C.

For Time

21-15-9

D-bell power cleans

D-bell shoulder to overhead

(D-bell in each hand)


D.

For Quality

21-15-9

2 minute max: seal jacks

Weighted floor GHD sit ups (feet under couch)


E.

Static Stretches



Bodyweight/object


A.

Dynamic Stretches


B.

5 Minute EMOM (Every Minute on the Minute)

10/10 single arm backward arm circles


C.

For Time

21-15-9

Backpack power cleans

Backpack shoulder to overhead


D.

For Quality

21-15-9

2 minute max: seal jacks

Weighted floor GHD sit ups (feet under couch)


E.

Static Stretches

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