WOD 201214 - MONDAY

WARM UP

Coach's Stretch

Hamstring Stretch / Hip Opener


3 RDS

6 Sumo Stance Good Morning

6 MedBall Clean

6 Yoga Push Up

10 Sec Bar hang + 4 Knees to Chest

20m Skipping High Knees



Skill / Strength


4x8

Sumo Deadlift

moderately heavy


Superset:

3-5 Strict L-Sit Raises



WOD



50-40-30-20-10

Wall Ball, 20/14#


25-20-15-10-5

Box Jumps


TC: 16 Mins


scaling options:

wall balls: scale the weight or do 1/2 reps

box jumps: box step-ups


Post WOD Accessory:


25 KB Halos in both directions



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