WOD 201222 - TUESDAY

WARM UP

Coach's Stretch / mobility

3 RDS

4 L/R bodyweight split squat

10s Bar Hang + 6 Scap Pull Ups

20 Double Unders / Single Unders

20s Bike / Row

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Skill / Strength

3 Sets

Back Rack Split Squat

8-10 per leg

Superset:

4-6 Strict Pull Ups

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WOD

8 RDS

10/8 Cal Bike or 12/9 Cal Row

30 DUs / 40 SUs

TC: 16 MINS

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Post WOD Accessory:

100m Heavy DB Farmer Carry