WOD 210115 - FRIDAY

WARM UP

Coach's Stretch

Foam Roll Lats

3 RDS

8 Dead Bugs

4/side KB Rack rev lunge

10s Dead Hang + 5 Kip Swings

6 KB push Press

6 Hollow Rocks

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Skill / Strength

4 Sets

8/Leg Back Rack Split Squat

Moderate load

Superset:

8 Strict Pull-Ups

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WOD

21-15-9

T2B

Push Jerk

Rx: 135/95#

Scale: 95/65#

TC: 10 MINS

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Post WOD Accessory:

30 Back Extensions