A. Dynamic Stretches
B. “Agent Billy Clardy III”
“Teams of 3”
(As many rounds as possible in 48 minutes)
Person 1: 400m run
Person 2: performs AMRAP of:
12 Plate overhead alternating lunges 25/45lb
6 Burpees to plate
19 Plate Ground to Overhead
Person 3: Rests
(Rotate after each 400m run)
*(Wear a weighted vest 14/20lb)*
C. 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