WOD 210114 - THURSDAY

WARM UP

Coach's Stretch

Shoulder Mobility

5 AMRAP

8 PVC Overhead Squat

6 Box Step Ups

8 R. KB Swings

4 Alt. Sides Lateral Push Ups

100m Run

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Skill / Strength

https://www.youtube.com/watch?v=XuFaD1sAVGI

5 Sets

2 Snatch Balance + 3 OHS

Moderate load

Superset:

8-10 Close Grip Push Ups

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WOD

https://www.youtube.com/watch?v=Pm-b2XFeABA

Every 4 mins starting at 0:00

300m Run

then AMRAP:

8 Box Jump Overs

8 SA KB Snatches

Rx: 53/35#

TC: 16 MINS

For example:

300m Run at Minute 0, then AMRAP Box Jump Overs and KB Snatches

300m Run at Minute 4, then AMRAP reps

300m Run at Min 8, then AMRAP reps

300m Run at Minute 12, then AMRAP reps

(continue to count reps where you left off)

*Score is total # of reps completed

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Post WOD Accessory:

100 Russian Twists

https://www.youtube.com/watch?v=Tau0hsW8iR0