Sep 20, 20231 min read

WOD 09212023

A. Dynamic Stretches

B. (For quality)

50 box step ups 20/24”

1 minute downward dog

50 hollow rocks

1 minute plank

50 curtsy lunges

C. (18 minute clock)

0:00-6:00:

5 sets: 5 hang power snatch

6:00-12:00:

5 sets: 3 hang power snatch

12:00-18:00:

5 sets: 1 hang power snatch

(Pick 3 different loads for strength)

D. (For Strength/ Technique)

Dbell single arm bent over row

12-10-8 each side

E. Static stretches

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