A. Dynamic Stretches
B. “Lindsay’s Bday WOD”
(As many rounds as possible in 32 minutes)
12 reverse sit ups
12 Dbell bent over rows (dbell each hand)
13 Dbell hang power cleans (dbell each hand)
32 box jump step down or step ups
(At the 13:00 minute mark: complete 89 burpees)
C. Static Stretches
A. Dynamic Stretches B. (5 sets) 4 dbell front squats with 5 second hold C. (For Strength/ Technique) Dbell Front Squat 6-6-6-6-6 D. (For time) 6-5-4-3-2-1 each side Single arm dbell hang power snatch
A. Dynamic Stretches B. (For time) Buy in: 25 dbell deadlifts (5 rounds) 20 push ups 15 burpees 1 minute run or shuttle runs Cash out: 25 dbell deadlifts C. Static stretches
A. Dynamic Stretches B. (For Strength/ Technique) Dbell front rack split squat 12-10-8 each side C. (20 minute clock) Every 4 minutes: 20 box jumps or step ups Max for remaining: pike push ups or heav