WOD 201116 - MONDAY
WARM UP
Coach Stretch:
Hip Openner / T-Spine Rotations
2 RDS
6 cal Bike/Row
6 Bird Dogs
6 Pause Air Squats
6 Sumo Inch worm Push Ups
S/S
3 x 10
Squat Press Out
*Use dumbbell, kettlebell or plate
*choose light weight to counter balance
*focus on range of motion, not heavy
*primer for WOD
Superset:
:30s wall sit
WOD
5 RFT
8 Hang Squat Cleans
8 Lateral Burpee Over Bar
12/9 cal Bike or 200/150m Row
*rest 1 min between rounds
Rx: 95/65
Rx+: 115/75
TC: 14 Mins
After WOD Accessory:
25 KB Halos in both directions