WOD 201103 - TUESDAY

WARM UP

5 AMRAP

30s Bike or Row

10 Hollow Rocks

8 Med Ball Clean

6 SA DB Z-Press (seatetd)


S/S

4x8

Supinated Barbell Row *movement demo https://youtu.be/mTQ_qg37MJk


Superset:

6 Lateral Push Ups (alt L/R)



WOD

12 EMOM


odd:

9 Hang Power Clean

6 Front Squat

3 Push Press

Rx: 95/65#

Rx+ 135/95


even:

8/6 Cal Bike or 10/8 Cal Row


*focus on recovery time

*choose load that is challenging and can perform unbroken rounds. Push the Pace!

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