WOD 09132024

A. Dynamic Stretches

B. (For warm up)

9-8-7-6-5-4-3-2-1

Wall balls 20/14lb

Front rack turnovers 135/95lb

C. (For Strength/ Technique)

Front squat

1-1-1-1-1-1-1

(Build by feel; first set starts 85%+)

D. (For Strength/ Technique)

3 position clean pull complex:

(1 clean pull + 1 below knee clean pull + 1 above knee clean pull)

3 @ 95%

3 @ 100%

3 @ 105%

E. Static stretches

Recent Posts

A. Dynamic Stretches B. (For warm up) 9-15-21 Muscle snatch 45/35lb Heaving balance C. (14:00 clock) Every 2:00: 1 snatch deadlift + 1...

A. Dynamic Stretches B. (12:00 clock) 0:00-4:00: 30 second dead hang 25 banded rear delt raise each side 15 sprawls 4:00-8:00: 25 hanging...

A. Dynamic Stretches B. (9:00 cap) 21-15-9 Thrusters 45/35lb 42-30-18 Ab mat sit ups C. (For Strength/ Technique) Front squat 5-5-3-3-1-1...