1/30/2021 WOD

A. Dynamic Stretches B. 5 Minute EMOM (Every Minute on the Minute) 30 second max: hollow rocks 30 second rest C. 5 Rounds 3 Minute AMRAP (As Many Rounds As Possible) 6 toes to bar 12 k-bell swings (35

A. Dynamic Stretches B. 3 Rounds for Effort 40 sec max: Push Press (105/155 RX) 1 minute rest C. For Time 25 pull ups 400m run 50 hand release push ups 400m run 75 air squats 400m run 75 air squats 40

A. Dynamic Stretches B. For Quality 21-15-9 each side Single leg deadlift (35/55; 55/75; 65/95 RX) C. For Time 3-6-9-12-15-18 Deadlift (195/275 RX) Handstand push ups Burpees D. Static Stretches