4/22/2021 WOD

A. Dynamic Stretches B. For Time 21-15-9 each side Single Arm D-bell Power Clean C. For Time 250 jumping lunges (30 seconds on; 30 seconds off) -then- 1/2 mile run D. Static Stretches

A. Dynamic Stretches B. For Strength/Technique Single Arm D-bell Overhead Squat 6-6-6 each side 2-2-2 each side C. 10 Rounds for Time 30 second run 15 sit ups D. 3 Rounds 1 minute plank 100 bicycle cr

A. Dynamic Stretches B. 5 Minute EMOM (Every Minute on the Minute) 30 second max: hollow rocks 30 second rest C. 5 Rounds 3 Minute AMRAP (As Many Rounds As Possible) 6 reverse sit ups 12 d-bell swings