WOD 210104 - MONDAY

WARM UP


Coach Stretch

Shoulder Mobility


5 AMRAP

6 Knees to Chest

4 L/R KB RDL

6 PVC OHS

20s DUs/SUs

Skill / Strength


4 Sets

4 Snatch Grip Deadlift + 2 Snatch Grip High Pull

Moderate Weight


Superset:

8 weighted Push-Ups

WOD


12 AMRAP

30 Double Unders / 60 Single Unders

9 Hang Power Snatch

6 OH Squat

3 Rope Climbs


RX: 95/65#


Scale: 75/55#

1 RC = 3 K2E

Or Rope Climb pulls from the ground


Post WOD Accessory


50 Plank Marches


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