A. Dynamic Stretches
B. (6 minute clock)
15 seconds on: hollow rocks
15 second off: rest
C. “Hammer’s Birthday WOD”
(3 rounds for time)
15 hang power cleans 105/155lbs
15 front squats
15 shoulder to overhead
15 burpee over bar
(Fail any barbell movement or set the bar down during the barbell cycle = 6 burpee over bar)
D. Static Stretches
A. Dynamic Stretches B. “Hammer’s Birthday WOD” (Teams of 4) (9 rounds for time) 3 rope climbs each person (no jump) 9 synchronized toes...
A. Dynamic Stretches B. (For time) 5 wall walks 50 cal row 5 wall walks 25 deadlifts 225/155lb 5 wall walks 25 cleans 135/95lb 5 wall...
A. Dynamic Stretches B. (For warm up) 400m run 1:00 straddle pose 1:00 assisted air squat hold 400m ski 1:00 wall splits pose 1:00...
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