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
15 front squats
15 shoulder to overhead
15 burpee over & back
(Fail any dbell movement or set the Dbells down during the Dbell cycle = 6 burpee over & back)
D. Static Stretches
A. Dynamic Stretches B. (10 rounds for time) 10 light dbell thrusters (1 dbell) 50 hop overs 5 shuttle runs (50’) Rest 45 seconds -then...
A. Dynamic Stretches B. (6:00 clock) Even minutes: 30 seconds: sprawls 30 seconds: mountain climbers Odd minutes: rest C. (Every minute...
A. Dynamic Stretches B. (For quality) 1 minute plank 45 box jumps or 90 step jumps 60 second elevated plank hold C. (For Strength/...
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