A.
Dynamic Stretches
B.
For Strength/Technique
D-bell Romanian Deadlift
8-8-8
4-4-4
C.
"Amanda's Birthday WOD"
Buy in: 31 overhead sit ups
-Then-
4 Rounds for Time
10 D-bell front rack reverse lunges (d-bell in each hand)
31 step ups
Cash out: 31 overhead sit ups
Rest 4 min
-Then-
31 D-bell RDLs
D.
Static Stretches
A. Dynamic Stretches B. (Every minute for 8:00) 6 sumo deadlifts (Pick load for strength) C. (4:00 clock) Max mountain climbers D. (4:00...
A. Dynamic Stretches B. (6 rounds for time) 12 dbell hang snatches 24 elevated plank taps C. (3 rounds for time) 30 push ups 9 dbell...
A. Dynamic Stretches B. (Every minute for 8:00) 10 dbell bicep curls For remainder: elevated plank hold C. (4 rounds for time) 300m run...
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