3/04/20 WOD

March 4, 2020

A.

Dynamic stretches 

 

B.

(Not for time)

21-15-9

Muscle snatch

Barbell Heaving snatch balance 

BN push press 

(Pick load)

 

C.

(For time)

5 shoulder to over head 225

10 burpee over bar

25 deadlifts 

50 burpee over bar 

25 deadlifts 

10 burpee over bar 

5 shoulder to over head 

 

D.

Static stretches 

 

  • Modified (Dbell use only)

A. Dynamic stretches 

 

B.

(Not for time)

21-15-9 

with broom stick or PVC pipe

Muscle snatch

Over head squat 

Behind neck press 

 

C.

(For time)

5 Dbell shoulder to over head 

10 burpee over bar

25 Dbell deadlifts 

50 burpee over bar 

25 Dbell deadlifts 

10 burpee over bar 

5 Dbell shoulder to over head

(Dbell each hand)

 

D.

Static stretches

 

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