A. Dynamic Stretches
B. (5 rounds for quality)
15 second collective L-sit
30 curtsy lunges
C. (For Strength/ Technique)
Hand Release Deadlifts
4-4-4-4-4 @ 75%
D. (As many rounds as possible in 7 minutes)
10 box jump step down
10 barbell bent over rows 105/155lbs
E. (As many rounds as possible in 5 minutes)
8 box jump step down
8 barbell bent over rows 105/155lbs
F. 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