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WOD 11082022

A. Dynamic Stretches


B. (8 minute clock)

Even minutes: 45 second max: double Unders or seal jacks

Odd minutes: 45 second elevated plank hold


C. (Every 30 seconds for 3 minutes)

5 hang power cleans (moderate weight/ dbell each hand)

(If no access to moderate weights; complete 7 repetitions every 30 seconds)


D. (Every 2 minutes for 10 minutes)

10 Dbell deadlifts (dbell each hand)

10 burpee over & back


E. (As many rounds as possible in 7 minutes)

14 sprawls

14 devil rows

Rest 1 minute


F. Static stretches

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