WOD Saturday 23/5/20

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WOD Saturday 23/5/20

WARMUP:
3 rounds:
20m x high knee/butt kick/ carioca
5 Single Leg glute bridge/side
5 Hand Walkouts
5 Squat to Stands

METCON:
For Time:
21 Burpees + 1 Round of “Dumbbell DT”
18 Burpees + 1 Round of “DB DT”
15 Burpees + 1 Round of “DB DT”
12 Burpees + 1 Round of “DB DT”
21 Air Squats Hops Over DB + 1 Round of “DB DT”
18 Air Squats Hops Over DB + 1 Round of “DB DT”
15 Air Squats Hops Over DB + 1 Round of “DB DT”
12 Air Squats Hops Over DB + 1 Round of “DB DT”

DB DT = 12 DB Deadlifts + 9 DB Hang Power Cleans + 6 DB Push Jerk

ACT:
Only complete 21/18/15 (+ 6 Rounds of DT)
DB DT Scale = 12 DB Deadlift + 9 DB SDHP + 6 DB Push Press

COOLDOWN:
seated butterfly groin stretch x 60 secs
standing straddle x 90 secs
standing pike stretch x 2 mins

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