1/4/2021 WOD

A.

Dynamic Stretches


B.

5 Minute EMOM (Every Minute on the Minute)

3 bear complex

(Pick load)


C.

For Strength/Technique

Back Squat

8-8-8


D.

5 Minute Max

Shoulder to overhead (105/155 RX)


E.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

5 Minute EMOM (Every Minute on the Minute)

3 (1 d-bell clean + 2 d-bell Thrusters)

(Pick load)


C.

For Strength/Technique

D-bell Squat

8-8-8

(D-bell in each hand)


D.

5 Minute Max

D-bell shoulder to overhead

(D-bell in each hand)


E.

Static Stretches



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A. Dynamic Stretches B. (For quality) 9-15-21 Heel elevated goblet squats 30/30 second suit case hold C. (For Strength/ Technique) Front Squat 1-1-1-1-1 @ 90% D. (5 minute max) 50’ suit case carry (le