08/12/2020 WOD

A.

Dynamic Stretches


B.

3 Minute AMRAP (As Many Rounds As Possible)

15 chest to bar pull ups

20 barbell hop overs


C.

3 Minute AMRAP (As Many Rounds As Possible)

12 toes to bar

20 barbell hop overs


D.

3 Minute AMRAP (As Many Rounds As Possible)

9 power cleans (110/155 RX)

20 barbell hop overs


E.

3 Minute AMRAP (As Many Rounds As Possible)

6 hang power cleans

20 barbell hop overs


F.

3 Minute AMRAP (As Many Rounds As Possible)

3 bar muscle ups

20 barbell hop overs


G.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

3 Minute AMRAP (As Many Rounds As Possible)

15 bent over rows (d-bell each hand)

20 d-bell hop overs


C.

3 Minute AMRAP (As Many Rounds As Possible)

12 v-ups

20 d-bell hop overs


D.

3 Minute AMRAP (As Many Rounds As Possible)

9 d-bell power cleans

20 d-bell hop overs


E.

3 Minute AMRAP (As Many Rounds As Possible)

6 d-bell power cleans (d-bell each hand)

20 d-bell hop overs


F.

3 Minute AMRAP (As Many Rounds As Possible)

3 d-bell bent over rows

3 box dips

20 d-bell hop overs


G.

Static Stretches



Bodyweight/object


A.

Dynamic Stretches


B.

3 Minute AMRAP (As Many Rounds As Possible)

15 bent over rows

20 backpack hop overs


C.

3 Minute AMRAP (As Many Rounds As Possible)

12 v-ups

20 backpack hop overs


D.

3 Minute AMRAP (As Many Rounds As Possible)

9 backpack power cleans

20 backpack hop overs


E.

3 Minute AMRAP (As Many Rounds As Possible)

6 backpack hang power cleans

20 backpack hop overs


F.

3 Minute AMRAP (As Many Rounds As Possible)

3 backpack bent over rows

3 box dips

20 backpack hop overs


G.

Static Stretches

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