WOD 201020 - TUESDAY

WARM UP

FS Mobility

2 rounds:30s Row/Bike

10 Prisoner Air Squats

8 yoga push up w/pause at top

5L/R side Quadruped Thoracic Rotation

*movement demo* https://youtu.be/4dE4KmmfKiI


S/S

5-5-3-3-3-2-2

Front Squat

*Build to moderate heavy


WOD

12 EMOM

1: 8 SA Devil's Press

2: 15 HSPU or HRPU

3: 12/9 cal ROW or 10/8 cal BIKE

*Rest in time remaining

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PARTNER WOD - 210306

WARM UP Coach Stretch Foam Roll Lats 5 AMRAP 5 Air Squats 5 R. KB Swings 5 Scap Push-Ups + 5 Push-Ups 100m Run Skill / Strength Pull-Up / Muscle Up Practice 8 EMOM 3 Muscle Up or 6 Pull-ups *Scale: Ch

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