7/7/2021 WOD

A.

Dynamic Stretches


B.

5 Minute EMOM (Every Minute on the Minute)

10/10 d-bell single arm overhead squats

C.

For Time

400m run

15 snatches (95/135 RX)

25 chest to bar pull ups

400m run

15 snatches (105/155 RX)

25 chest to bar pull ups

400m run

15 snatches (125/185 RX)

25 chest to bar pull ups

400m run

D.

Static Stretches



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12/6/2021 WOD

A. Dynamic Stretches B. (For quality) 300 Ice skaters with pause C. “Angie” (For time) 100 pull ups 100 push ups 100 sit ups 100 air squats D. Static stretches

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