WOD 210108 - FRIDAY

WARM UP

Coach Stretch

Squat Mob/Lat Stretches

2 RDS

4 Scap Pull Ups + 6 Kipping Swings

8 Air Squats

6 Yoga Push Ups

20 DUs / 30 SUs

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Skill / Strength

4 x 6

Tempo Back Squat

3/1/0/1

Moderate Weight

Superset:

8 Cross Body Strict T2B

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WOD

21-15-9

Pull-Ups

Push-Ups

30 DUs / 60 SUs in between sets (3 sets)

Scaling Options: jumping pull-ups, banded pull-ups, ring rows

Rx+: 27-21-15-9

Pull-Ups

Push-Ups

30 DUs in between sets (4 sets)

TC: 14 Mins

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Post WOD Accessory:

30 Back Extensions