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

https://youtu.be/_2qxnNd4M4g

*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

https://youtu.be/wJcmanVh5EE