WOD 210204 - THURSDAY

WARM UP

Coach Stretch

T-Spine Rotation


3 RDS

100m Run

10 Alternating Coassack Squat

5 Burpee No Push Up (aka Up/Downs)

10 Sec Supinated Bar Hang

Skill / Strength


3 Sets

8-10/Leg

Back Rack Split Squat

*rear foot elevated on 4-6" plate


Superset:

8 Pronated Strict Pull Up

WOD


3 RFT

300m Run

21 HR Push-Up

15 DB Hang Squat Clean, 50/35#

9 Toes to Bar


TC: 16 MINS


Post WOD Accessory


3 Sets

20 sec L-Sit Hold on Rings



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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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