11/17/2021 WOD

A. Dynamic Stretches

B. (As many rounds as possible in 10 minutes)

5 man makers

1 minute Low plank

C. (7 rounds for time)

30 second run

30/30 second suit case hold

D. (5 rounds for time)

5 Dbell deadlifts (heavy/ dbell each hand)

15 second run or max step ups with light dbell (1 Dbell)

E. Static Stretches

7 views0 comments

Recent Posts

See All

A. Dynamic Stretches B. (For time) 1/2 mile run 50 devil rows 100 burpees 150 sprawls 300 squats 1/2 mile run C. Static stretches

A. Dynamic Stretches B. (7 rounds for time) 10 light dbell squat cleans 10 light dbell thrusters (1 Dbell on both movements) C. (For Strength/ Technique) 8 sets of (5 Dbell hang squat cleans + 5 Dbell

A. Dynamic Stretches B. (As many rounds as possible in 6 minutes) 6 Dbell bent over rows (dbell each hand) 6 box dips 12 Burpees C. (As many rounds as possible in 6 minutes) 12 box Dips 12 Burpees D.