08/08/2020 WOD

A.

Dynamic Stretches

B.

5 Minute EMOM (Every Minute on the Minute)

10/10 single arm backward arm circles

C.

For Time

21-15-9

D-bell power cleans (55/75 RX)

D-bell shoulder to overhead

(D-bell in each hand)

D.

For Quality

21-15-9

2 minute max: double unders

Weighted GHD sit ups

E.

Static Stretches

D-bell use only

A.

Dynamic Stretches

B.

5 Minute EMOM (Every Minute on the Minute)

10/10 single arm backward arm circles

C.

For Time

21-15-9

D-bell power cleans

D-bell shoulder to overhead

(D-bell in each hand)

D.

For Quality

21-15-9

2 minute max: seal jacks

Weighted floor GHD sit ups (feet under couch)

E.

Static Stretches

Bodyweight/object

A.

Dynamic Stretches

B.

5 Minute EMOM (Every Minute on the Minute)

10/10 single arm backward arm circles

C.

For Time

21-15-9

Backpack power cleans

Backpack shoulder to overhead

D.

For Quality

21-15-9

2 minute max: seal jacks

Weighted floor GHD sit ups (feet under couch)

E.

Static Stretches