WOD 201211 - FRIDAY

WARM UP

Coach's Stretch

Lat Stretch

5 AMRAP

6/arm DB Upright row

8 Glute Bridges

8 Superman

6 Burpee Broad Jump

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Skill / Strength

4 x 8

Supinated Barbell Bent Over Row

Superset:

8 DB Pullover on Floor or Bench

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WOD

21-15-9

Hang Power Clean

Ab-Mat Sit Ups

Bar Facing Burpees

Rx: 115/85#

TC: 13 Mins

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Post WOD Accessory:

50 L/R Side Plank Rotations