WOD 210122 - FRIDAY

WARM UP

Coach Stretch

Squat mobility


5 AMRAP

8 Alternating V-Ups

6 Burpee Broad Jumps

8 Alt. Cossack Squat

6 A. KB Swings

20 DUs/SUs

Skill / Strength



5 Sets

Tempo Back Squat

3/1/x/1







Superset:

6-8 Strict Ring Dips








WOD



11 AMRAP

10 SA Alt. Devil's Press, 50/35#

20 DUs / 40 SUs

10 T2B

20 DUs / 40 SUs


Scale: Knees to Chest



Post WOD Accessory:


30 Back Extensions


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