WOD 201031 - SATURDAY

WARM UP

3 Rounds

10 Hollow Rocks

5 Kang Squat

10 Prisoner Air Squat

5 cobra Burpee


S/S

TABATA

Alt V-Ups

SA KB Hollow Flutter https://youtu.be/XYmlAgyhRpo

Superman Rocks

Mountain Climbers



WOD


10 RDS

Complete 1 full round with the same arm

5 SA (R) KB Swing

5 SA KB Front Squat

5 SA KB Push Press

5 Burpees after each round


*Choose a KB weight to complete the complex unbroken

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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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