7/9/2021 WOD

A.

Dynamic Stretches


B.

For Time

50 k-bell swings

75 tuck ups

150 d-bell Russian twists

300 double unders

C.

For Strength/Technique

Deadlift

4-4-4-4-4 @ 75%

+

Shoulder Press

4-4-4-4-4 @ 75%

(Alternate movements each set)

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