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


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