10/13/2020 WOD

A.

Dynamic Stretches


B.

5 Rounds for Quality

30 second front squat position hold 

30 barbell hop overs


C.

For Strength/Technique

Front squat 

3-3-3-3-3 @ 85%


D.

For Time

50 hang clusters (80/115 RX)


E.

Tabata

4 min: (20 second on/10 second off)

20 seconds: hollow rocks 

10 seconds: hollow hold


F.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

5 Rounds for Quality

30 second d-bell front squat power position hold 

30 hop overs 

(D-bell in each hand)


C.

For Strength/Technique

D-bell front squat 

6-6-6-6-6

(D-bell in each hand)


D.

For Time

50 d-bell hang clusters

(D-bell in each hand)


E.

Tabata

4 min: (20 second on/10 second off)

20 seconds: hollow rocks 

10 seconds: hollow hold


F.

Static Stretches



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