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09/23/2020 WOD

A.

Dynamic Stretches


B.

For Quality

100 Seated L-over object


C.

5 Minute AMRAP (As Many Rounds As Possible)

9 hang power cleans 

12 shoulder to overhead (95/135 RX)


D.

3 Minute AMRAP (As Many Rounds As Possible)

6 hang power cleans 

9 shoulder to overhead (95/135 RX)


E.

3 Rounds for Time

50 air squats 

150’ walking lunge 


F.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

For Quality

100 Seated L-over object


C.

5 Minute AMRAP (As Many Rounds As Possible)

9  d-bell hang power cleans 

12 d-bell shoulder to overhead 

(D-bell in each hand)


D.

3 Minute AMRAP (As Many Rounds As Possible)

6 d-bell hang power cleans 

9 d-bell shoulder to overhead 

(D-bell in each hand)


E.

3 Rounds for Time

50 air squats 

150’ walking lunge 


F.

Static Stretches



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