WOD 201121 - SATURDAY

WARM UP

Coach’s Stretch Squat Mobility


5 AMRAP

6 Seated Z Press

8 Bird Dogs

6 Cossack Squat

4 scap pull ups + 4 Knees to chest


S/S

Gymnastics Skill Work

15 Mins

Rope Climbs


Partner WOD

20 AMRAP


20 Front Squat

20 T2B

20 Push Press

20 ab mat sit ups

20 thruster

200m Run


Rx: 115/75#

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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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