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

Skill / Strength


5 Sets


2 Snatch Balance + 3 OHS

Moderate load


Superset:

8-10 Close Grip Push Ups


WOD









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



Post WOD Accessory:


100 Russian Twists


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