WOD 210212 - FRIDAY

Updated: Feb 11, 2021

WARM UP

Coach Stretch

Shoulder/Squat Mob


2 Rounds

6 Kip Swings + 3 Pull Ups

8 Sumo Stance Toe Touch Crossovers

5L/R DB Push Press

20 DU/30 SU

 

Skill / Strength


Clean & Jerk Complex


8 EMOM

1 Clean + 3 Front Squats + 1 Pause Split Jerk (3sec in dip)

65-70% 1RM of C&J

 

WOD


10 AMRAP

*Buy In 30/24 Cal Bike


8 Burpees

8 Pull Ups

25 DU/50 SU


*stagger heats in 3 min intervals

to accommodate bike usage

 

Post WOD Accessory:


25 L/R Side Plank Rotations


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