WOD – DAY 1

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Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
-Spider Man Lunge Stretch (look up on you tube)
-Push Ups
Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
Up Downs (not the same as a burpee, look up on you tube)

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD “RA”

10 Rounds

-7 Dumbbell Hang Cluster (Hang Squat Clean Into a Thruster)
-7 Devil Press

Suggestions

Men: 40# DBs Women: 25# DBs

Goal: 12-20 Minutes Coaches Notes

Hang squat clean thrusters should be done in 1-2 sets each round. If you do decide to break these into 2 sets, do your best to make quick work of your rest – take 3-5 deep breaths and get right back to it. These should take :20-:40 seconds to complete.

The devil’s press has potential to be one of the harder movements in this workout. We encourage you to focus on 1 rep at a time, do your best to relax your breathing and work at a pace that is sustainable for you across all rounds. These should take :40 – 1:00.

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