WOD 201117 - TUESDAY

WARM UP

Coach Stretch:

Hamstring Stretch / Chest & Shoulder mobility

2 RDS

6 Barbell Kang Squat

6 Scapular Pull Up + 3 Kipping Pulls Ups

8 Dead Bugs + 10s Hollow Hold

30 DUs / SUs



S/S

5 x 5

Deadlift

Build to heavy set


Superset:

5-7 strict pull-ups / strict C2B




WOD

20 EMOM (4 RDS)

1: 40 DUs / 60 SU's or 45s (should not take the whole minute)

2: 20 HRPU + Plank

3: 40 DUs / 60 SU's or 45s (should not take the whole minute)

4: 20 Tuck Up Crunches + Hollow Hold https://youtu.be/vb6DC9_NDcE

5: Rest 1:00




After WOD Accessory:

100m Farmer Carry

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