WOD 210223 - TUESDAY

WARM UP


Coach Stretch

Foam Roll Lats

200m RUN


-then-


2 RDS

10s Bar Hang + 5 Scap Pull Ups

5 L/R dumbbell upright row

5 Push-Up to Toe Touch

10M walking high knee pulls

30s Bike/Row

 

Skill / Strength


4 x 6 (per leg)

Front Rack Box Step Ups

light/moderate load


*no more than 20" box or below knee

**avoid pushing off the ground

***focus on the elevated leg


Superset:

3-6 Strict Pull Ups

 

WOD


3 RFT

300m Run

15 SDLHP, 95/65#

15 HSPU


TC: 15 MINS

 

Post WOD Accessory:


50 Alternating V-Ups or Alternating T2B

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