11/20/2020 WOD

A.

Dynamic Stretches


B.

For Quality

7-6-5-4-3

Single arm d-bell overhead squat (left arm)

Single arm d-bell overhead squat (right arm)


C.

For Strength/Technique

Power clean

2-2-2-2-2 @ 90%


D.

For Time

21-15-9

400m run

Strict chest to bar pull ups


E.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

For Quality

7-6-5-4-3

Single arm d-bell overhead squat (left arm)

Single arm d-bell overhead squat (right arm)


C.

For Strength/Technique

D-bell power clean

4-4-4-4-4

(D-bell in each hand)


D.

For Time

21-15-9

2 minute run

D-bell bent over row (D-bell in each hand)

(with 3 second negative)


E.

Static Stretches



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