WOD 201130 - MONDAY


WARM UP

Coach's Stretch


5 AMRAP

8 Air Squat

6 Knees to Chest

4 Cobra Burpees

30s High Knee Jump Rope




Skill / Strength


Front Rack Drop Lunge

3 Sets

16-20reps Alternating legs

Superset:

6-8 Supinated Strict Pull Up






WOD

4 RFT

5 Front Squat

7 Toes to Ring or Toes to Bar

9 Bar Facing Burpees


Rx: 135/95#

TC: 11 mins



Post WOD Accessory


25 KB Halos in both directions


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