WOD 210121 - THURSDAY

WARM UP

Coach Stretch

Hip Opener & T-Spine Rot.

3 RDS

6 Inch worm to Push Up

8 Air Squat

5 Scap Pull Ups + 5 Hollow Swings

100m Run

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Skill / Strength

Clean & Jerk Complex

5 Sets - unbroken

1 Power Clean

1 Hang Clean

1 Push Jerk

1 Split Jerk

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WOD

4 RFT

300m Run

15 Pull Ups

25 Wall Balls, 20/14#

TC: 17 MINS

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Post WOD Accessory:

100 Russian Twists