WOD 210105 - TUESDAY

WARM UP

Coach Stretch

Hip Opener / Squat Mobility

Buy-in: 1:00 Bike/Row

Then 2 RDS:

5L/R Arm DB Z Press (seated)

5 (3sec) Pause Prisoner Squat

8 Dead Bugs

4L/R Weighted Reverse Lunges

---

Skill / Strength

4 x 6

1 1/4 Front Squat

Moderate Weight

Superset:

8 V-Up + Tuck Up

---

WOD

16 EMOM

1: 11/9 Cal Bike or 14/10 Cal Row

2: 8 SA Alt. DB Devil's Press, 50/35#

3: 16 DB Weighted Box Step-Ups, 50/35#

4: REST

---

Post WOD Accessory:

50 KB Dead Bugs