WOD 210202 - TUESDAY

Warm-Up


Coach Stretch

Hamstring Stretch


3 RDS

8 Glute Bridge

6 Yoga Push Up

4 Scap Pull Ups + 4 Kipping Pull Ups

6 Dead Bugs

Skill / Strength


4x8 Strict Press

Build to Moderate



Superset:

20s Hanging L-Sit Flutter Kicks

WOD


FOR TIME

40 Box Step Ups, 50/35#

30 SDLHP, 75/55#

20 Burpee over Barbell

10 C2B

20 Burpee over Barbell

30 SDLHP

40 Box Step Up

Post WOD Accessory


50 Alternating V-Ups or Alternating T2B



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PARTNER WOD 210227 - SATURDAY

WARM UP Coach Stretch Squat/Hip Mob 200m Run -then- 3 RDS 8 Bird Dogs 6 Alternating Cossack Squat 4 L/R seated DB press 2 Wall Walks 20 DUs/SUs Skill / Strength Gymnastics Skills Day Spend 15 MINS Kip

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