WOD 2100401 - THURSDAY

Warm Up


Coach Stretch

Hip Opener


300m Run

-then-

3 RDS

6 Alt Lunges

6 Shoulder Taps + 4 Yoga Push Up

4 Alt. Scorpions

5 Glute Bridge w/ 3 sec pause at top

Skill / Strength


5 Sets

6 Front Rack Alt. Box Step Ups

Light Loads


Superset:

6 DB Bicep Curls

WOD

EMOM for 12 Mins


1: 8/6 Power Clean, 155/105#

2: 10/8 Strict HSPU

3: 12/9 Cal Bike or 14/11 Cal Row

Post WOD Accessory

50 Ab-Mat Sit-Ups

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