10/23/2020 WOD

A.

Dynamic Stretches


B.

Tabata

4 min clock: 20 seconds on/10 seconds off

Overhead squat (35/45 RX)


C.

For Strength/Technique

Overhead squat 

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


D.

For Time

15-12-9-6-3

Overhead squat (95/135 RX)

300m run


E.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

Tabata

4 min clock: 20 seconds on/10 seconds off

Single arm d-bell overhead squat 

(Switch sides each round)


C.

For Strength/Technique

Single arm overhead squat 

3-3-3-3-3 each side 


D.

For Time

15-12-9-6-3 each side 

Single arm d-bell overhead squat 

90 second run 


E.

Static Stretches



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