6/15/2020 WOD

Updated: Jun 17, 2020

A. Dynamic Stretches  B. 3 Rounds for Quality 30 sec/30 sec High knee weighted static hold 15/15 Spider-Man lunges  C. 5 Rounds for Time 10 D-bell front squats 35s/50s 200m run with wall ball/med ball  D. 3 Rounds for Time 10 devil lunges  45 second D-bell overhead hold  E. Static Stretches 

D-bell use only


A. Dynamic Stretches  B. 3 Rounds for Quality 30 sec/30 sec High knee weighted static hold 15/15 Spider-Man lunges  C. 5 Rounds for Time 10 D-bell front squats 35s/50s 200m run with object   D. 3 Rounds for Time 10 devil lunges  45 second D-bell overhead hold  E. Static Stretches 

Backpack/object


A. Dynamic Stretches  B. 3 Rounds for Quality 30 sec/30 sec High knee weighted static hold 15/15 Spider-Man lunges  C. 5 Rounds for Time 10 backpack front squats  1 minute run with backpack   D. 3 Rounds for Time 10 devil lunges w/backpack on back  45 second backpack overhead hold  E. Static Stretches

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