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WOD 210209 - TUESDAY

WARM UP


Coach Stretch

T-Spine Mobility


5 AMRAP

20s Bike / Row

6/Leg single Leg Glute Bridge

8 Dead Bugs

6 Air Squat

8 Hollow Swings

 

Skill / Strength


4x8

Wide Grip Bench Press


Superset:

8 Ring Dips


 

WOD


16 EMOM (4 RDS)


1: 18 Wall Ball 20/14

2: 14 Toes To Bar

3: 14/11 cal Row or 12/9 cal Bike

4: Rest

 

Post WOD Accessory:


50 Alternating V-Ups or Alternating T2B


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