09/16/2020 WOD

A.

Dynamic Stretches


B.

5 Rounds for Quality

30 ice skaters 

20 jumping spider man lunges


C.

For Time

18-16-14-12-10

Single leg burpees 

(10) chest to bar pull ups + toes to bar


D.

5 Rounds for Quality

30 second L-hang

Rest as much as needed between rounds


E.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

5 Rounds for Quality

30 ice skaters 

20 jumping spider man lunges


C.

For Time

18-16-14-12-10

Single leg burpees 

(10) bent over row + burpee deadlift 

(D-bell in each hand) 


D.

5 Rounds for Quality

30 second L-sit

Rest as much as needed between rounds


E.

Static Stretches



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