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

Skill / Strength


Clean & Jerk Complex


5 Sets - unbroken

1 Power Clean

1 Hang Clean

1 Push Jerk

1 Split Jerk







WOD


4 RFT

300m Run

15 Pull Ups

25 Wall Balls, 20/14#


TC: 17 MINS

Post WOD Accessory:


100 Russian Twists


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PARTNER WOD - 210306

WARM UP Coach Stretch Foam Roll Lats 5 AMRAP 5 Air Squats 5 R. KB Swings 5 Scap Push-Ups + 5 Push-Ups 100m Run Skill / Strength Pull-Up / Muscle Up Practice 8 EMOM 3 Muscle Up or 6 Pull-ups *Scale: Ch

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