08/10/2020 WOD

A.

Dynamic Stretches


B.

2 Rounds for Quality

15/15 plate twists in lunge 

400m run


1 Round for Quality

15/15 plate twists in lunge 

800m run


C.

For Time

500 double unders


D.

For Time

50 D-bell single arm overhead reverse lunges (L)

50 D-bell single arm overhead reverse lunges (R)

50 D-bell push press 


E.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

2 Rounds for Quality

400m run


1 Round for Quality

15/15 plate twists in lunge 

800m run


C.

For Time

500 double unders or seal jacks


D.

For Time

50 D-bell single arm overhead reverse lunges (L)

50 D-bell single arm overhead reverse lunges (R)

50 D-bell push press 


E.

Static Stretches



Bodyweight/object


A.

Dynamic Stretches


B.

2 Rounds for Quality

15/15 backpack twists in lunge 

400m run


1 Round for Quality

15/15 backpack twists in lunge 

800m run


C.

For Time

500 double unders or seal jacks


D.

For Time

50 backpack single arm overhead reverse lunges (L)

50 backpack single arm overhead reverse lunges (R)

50 backpack push press 


E.

Static Stretches

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