210625 - FRIDAY

WARM UP


Coach Stretch

Lats and Shoulders


3 RDS

4 Barbell Kang Squat

5 Supermans

6 Scap Push Ups

10s Supinated Bar Hang

20 DUs/SUs


 

Skill / Strength


4x4

1 1/4 Front Squat


Superset:

15-20s Supinated Chin-over-Bar hold


 

WOD


30 DUs

21 Pull Ups

21 Push Ups


30 DUs

15 Pull Ups

15 Push Ups


30 DUs

9 Pull Ups

9 Push Ups


TC: 10 Mins


 

Post WOD Accessory


3x30s single leg plank


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