7/9/2021 WOD


Dynamic Stretches


For Time

50 d-bell swings

75 tuck ups

150 d-bell Russian twists

300 double unders or 300 seal jacks

(Double jump rope repetitions for single unders)


For Strength/Technique

D-bell Deadlift (d-bell in each hand)



D-bell Shoulder Press (d-bell in each hand)


(Alternate movements each set)


Static Stretches


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