12/22/2020 WOD

Dynamic Stretches

For Quality

100 Spider-Man lunges

"Fran"

For Time

21-15-9

Thrusters (65/95 RX)

Pull ups

Static Lats & Shoulders Stretch

Static Stretches

Dynamic Stretches

For Quality

100 Spider-Man lunges

For Time

21-15-9

D-bell Thrusters

D-bell bent over rows

(D-bell in each hand)

Static Lats & Shoulders Stretch

Static Stretches

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