9/3/2021 WOD

A. Dynamic Stretches

B. (For quality)

27-21-15-9

Dbell Bent Over Rows (Dbell each hand)

Reverse sit ups

C. (For Strength/ Technique)

Dbell Front Squat

4-4-4-4-4

(Dbell each hand)

D. (5 rounds for time)

1 minute run

10 Dbell shoulder to overhead (Dbell each hand)

(1st round: light weight; 2nd round: light/medium weight; 3rd round: medium weight; 4th round: medium heavy weight; 5th round: heavy weight)

E. Static stretches

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