1/20/2021 WOD

A.

Dynamic Stretches


B.

For Strength/Technique

Behind neck push press

21-15-9

(Increase load each round)


C.

For Strength/Technique

Behind neck reverse lunge

8-8-8


D.

For Time

21-15-9

Single arm d-bell bent over row each side

Weight GHD sit ups on floor


E.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

For Strength/Technique

D-bell Push Press (elbows out)

21-15-9

(Increase load each round/d-bell in each hand)


C.

For Strength/Technique

D-bell front rack reverse lunge

8-8-8

(D-bell in each hand)


D.

For Time

21-15-9

Single arm d-bell bent over row each side

Weight GHD sit ups on floor


E.

Static Stretches



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