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


 

Skill / Strength


4 x 8

Supinated Barbell Bent Over Row







Superset:


8 DB Pullover on Floor or Bench





 

WOD


21-15-9

Hang Power Clean

Ab-Mat Sit Ups

Bar Facing Burpees


Rx: 115/85#

TC: 13 Mins


 




 




Post WOD Accessory:


50 L/R Side Plank Rotations



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