WOD 201127 - FRIDAY

Coach Stretch

OHS and Shoulder Mobility

Warm Up

6 tempo PVC OHS

4 Scap Push Ups + 4 Shoulder Taps

8 Bird Dogs

2 Wall Walks

6 Cal Row/Bike

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Skill / Strength

4x6

Pendlay Row

superset:

8/arm DB Bicep Curl

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WOD

4 RFT

12/9 Cal Bike or 200m/150m Row

30 DUs / 60 SUs

5 Squat Snatch

TC: 14 Mins

Rx: 135/95#

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Post WOD Accessory:

50 L/R Side Plank Rotations