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07/22/2020 WOD

A.

Dynamic Stretches


B.

For Quality

150' - 100' - 50'

Duck walk (forwards and backwards)

D-bell suitcase carry (left side)

D-bell suitcase carry (right side)

D-bell single arm overhead walk (left side)

D-bell single arm overhead walk (right side)


C.

20 Minute AMRAP (As Many Rounds As Possible)

150m run

10 jumping pull ups

5 devil presses (35s/50s RX)


D.

Static Stretches


 

D-bell use only


A.

Dynamic Stretches


B.

For Quality

150' - 100' - 50'

Duck walk (forwards and backwards)

D-bell suitcase carry (left side)

D-bell suitcase carry (right side)

D-bell single arm overhead walk (left side)

D-bell single arm overhead walk (right side)


C.

20 Minute AMRAP (As Many Rounds As Possible)

90 second run

10 d-bell bent over rows

5 devil presses (35s/50s RX)


D.

Static Stretches

 

Bodyweight/object


A.

Dynamic Stretches


B.

For Quality

150' - 100' - 50'

Duck walk (forwards and backwards)

Backpack suitcase carry (left side)

Backpack suitcase carry (right side)

Backpack single arm overhead walk (left side)

Backpack single arm overhead walk (right side)


C.

20 Minute AMRAP (As Many Rounds As Possible)

90 second run

10 backpack bent over rows

5 backpack devil presses


D.

Static Stretches

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