A. Dynamic Stretches
B. (2 rounds for time)
75 ab mat sit ups
1 minute collective weighted plank
C. (For time)
9-15-21
Deadlift 225/315
200m run
Rest 6 minutes
21 handstand push-ups
200m
15 deficit handstand push-ups 2/3.5”
200m
9 deficit handstand push-ups 4/7”
200m run
D. Static stretches
A. Dynamic Stretches B. “Coach Jen’s Bday WOD” (As many rounds as possible in 41 minutes) 9 cal rower 29 pull ups 82 double unders 9 burpee box jumps 29 kbell swings 35/53lb 41 second assault bike at
A. Dynamic Stretches B. (5 sets) 4 tempo front squats (3, 2, 1) 95/135lb C. (For Strength/ Technique) Front Squat 3-3-3-3-3 @ 85% D. (For time) 6-5-4-3-2-1 each side Single arm dbell hang power snatch
A. Dynamic Stretches B. “Partner” (For time) Buy in: 50 deadlifts 225/315lb (5 rounds) 40 push ups 30 burpee over bar 200m partner run Cash out: 50 deadlifts 225/315lb (All movements except for the ru