Saturday WOD

Pleasure is not happiness. It has no more importance than a shadow following a man.~ Muhammad Ali

Preparation: 3 Rounds of:
2: Samson Stretches (One per leg, hold 15 seconds)
6: Lunges (3 Per leg.)
10: Arm Circles (5 forward, 5 backward. Increase circle diameter each round.)
10: Wring Out The Towel
10: Arm Scissors
10: Hugs
10: Jumping Jacks
25: Sit-ups
5: Plank Step Up Down (Click on “Plank Step Up Down” for video demonstration.)

Focus: 7×3 Dumbblell Deadlift

Storm: 10 Rounds For Time:
10: Dumbbell Swings
10: Dumbbell Press
10: Dumbbell Hang Power Clean (Click for video.)

Cool-down: 2 rounds of: 3 Side Lunge, 3 Planks (hold 10 seconds), 3 Knee-ups, 3 Heel-ups, 3 Spider Lunge


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