11/4/2020 WOD

A.

Dynamic Stretches


B.

Tabata

(4 min clock: 20 seconds on/10 seconds off)

Bumper goblet squat hold


C.

For Strength/Technique

Back squat 

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


D.

For Time

18-12-6

D-bell alt split jerk (left arm) (55/75 RX)

D-bell alt split jerk (right arm)


E.

6 Minute EMOM (Every Minute on the Minute)

8 d-bell Russian twists 


F.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

Tabata

(4 min clock: 20 seconds on/10 seconds off)

D-bell goblet squat hold


C.

For Strength/Technique

D-bell squat 

4-4-4-4-4


D.

For Time

18-12-6

D-bell alt split jerk (left arm)

D-bell alt split jerk (right arm)


E.

6 Minute EMOM (Every Minute on the Minute)

8 d-bell Russian twists 


F.

Static Stretches



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