10/28/2020 WOD

A.

Dynamic Stretches


B.

7 Minute AMRAP (As Many Rounds As Possible)

14 k-bell swings 

14 sprawls


C.

For Time

5-10-15-20-15-10-5

Burpee box jumps 

Pull ups


D.

5 Minute EMOM (Every Minute on the Minute)

30 sec max bumper overhead step jumps 

Rest 30 seconds


E.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

7 Minute AMRAP (As Many Rounds As Possible)

14 k-bell swings 

14 sprawls


C.

For Time

5-10-15-20-15-10-5

Burpee tuck jumps or burpee step up

D-bell bent over row

(D-bell in each hand)


D.

5 Minute EMOM (Every Minute on the Minute)

30 sec max d-bell overhead step jumps 

Rest 30 seconds


E.

Static Stretches



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