WOD 210222 - MONDAY

WARM UP

Coach Stretch

Squat Mob


2 RDS

8 Med Ball Cleans

6 Yoga Push Ups

8 Glute Bridge

6 Knees to Chest

Skill / Strength


5x6

Bentover barbell Row

*Build to Moderate Load


Superset:

6 Ring Dips

WOD


27-21-15-9

Wall Balls, 20/14#

T2B


TC: 15 MINS

Post WOD Accessory:

50 Leg Raise over Object


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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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