07/07/2020 WOD

A.

Dynamic Stretches

B.

5 Minute AMRAP (As Many Rounds As Possible)

10 sprawls

20 barbell hop overs

C.

"Fran"

For Time 

21-15-9

Thrusters (65/95 RX)

Pull ups

D.

10 Minute Clock

*every minute 

3 reverse grip strict weighted pull ups

E.

Static Stretches

D-bell use only

A.

Dynamic Stretches

B.

5 Minute AMRAP (As Many Rounds As Possible)

10 sprawls

20 barbell hop overs

C.

"Fran"

For Time 

21-15-9

D-bell thrusters (35/50 RX)

D-bell bent over rows

D.

10 Minute Clock

*every minute 

3 d-bell reverse grip bent over rows (D-bell in each hand)

E.

Static Stretches

Bodyweight/object

A.

Dynamic Stretches

B.

5 Minute AMRAP (As Many Rounds As Possible)

10 sprawls

20 barbell hop overs

C.

"Fran"

For Time 

21-15-9

Backpack thrusters

Backpack bent over rows

D.

10 Minute Clock

*every minute 

3 reverse grip backpack bent rows

E.

Static Stretches