A. Dynamic Stretches
B. (6 minute clock)
15 seconds on: hollow rocks
15 second off: rest
C. “Hammer’s Birthday WOD”
(3 rounds for time)
15 hang power cleans 105/155lbs
15 front squats
15 shoulder to overhead
15 burpee over bar
(Fail any barbell movement or set the bar down during the barbell cycle = 6 burpee over bar)
D. Static Stretches
A. Dynamic Stretches B. “Partner” (20 rounds for time) Partner 1 starts: 10 unbroken wall balls 20/14lb 30 double unders While Partner 2...
A. Dynamic Stretches B. (6:00 clock) Even minutes: 30 seconds: cal bike (legs only) 30 seconds: cal bike (arms only) Odd minutes : rest...
A. Dynamic Stretches B. (For quality) 1 minute thoracic box stretch 45 box jumps 24/20” 60 second barbell to overhead hold 95/65lb C....
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