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10/09/2020 WOD

A.

Dynamic Stretches


B.

10 Minute EMOM (Every Minute on the Minute)

5/5 single leg single arm d-bell bent over row


C.

For Strength/Technique

Deadlift

3-3-3-3-3 @ 85%


D.

3 Rounds

(3 Minute AMRAP - As Many Rounds As Possible)

3 k-bell swings 

3 hand release push ups 

6 k-bell swings

6 hand release push ups

9 k-bell swings

9 hand release push ups

(Continue to increase by 3 each round)

*(rest 2 minutes after each workout)

**(pick up where you left off from the workout before when starting the next) 


E.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

10 Minute EMOM (Every Minute on the Minute)

5/5 single leg single arm d-bell bent over row


C.

For Strength/Technique

D-bell deadlift

6-6-6-6-6


D.

3 Rounds

(3 Minute AMRAP - As Many Rounds As Possible)

3 d-bell swings or snatches

3 hand release push ups 

6 d-bell swings or snatches

6 hand release push ups

9 d-bell swings or snatches

9 hand release push ups

(Continue to increase by 3 each round)

*(rest 2 minutes after each workout)

**(pick up where you left off from the workout before when starting the next) 


E.

Static Stretches



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