10/13/2020 WOD

A.

Dynamic Stretches

B.

5 Rounds for Quality

30 second front squat position hold 

30 barbell hop overs

C.

For Strength/Technique

Front squat 

3-3-3-3-3 @ 85%

D.

For Time

50 hang clusters (80/115 RX)

E.

Tabata

4 min: (20 second on/10 second off)

20 seconds: hollow rocks 

10 seconds: hollow hold

F.

Static Stretches

D-bell use only

A.

Dynamic Stretches

B.

5 Rounds for Quality

30 second d-bell front squat power position hold 

30 hop overs 

(D-bell in each hand)

C.

For Strength/Technique

D-bell front squat 

6-6-6-6-6

(D-bell in each hand)

D.

For Time

50 d-bell hang clusters

(D-bell in each hand)

E.

Tabata

4 min: (20 second on/10 second off)

20 seconds: hollow rocks 

10 seconds: hollow hold

F.

Static Stretches