WOD 210319 - FRIDAY
Updated: Mar 18, 2021
WARM UP
Coach Stretch
T-Spine Mob
3:00min DU practice
-then-
3 RDS
5 Scap Pull Ups + 5 Hollow Swings
6 Alt. Cossack Squat
6 Bird Dog
5 BtN Snatch Grip Shoulder Press
Skill / Strength
4 x 5
Tempo Overhead Squat
3,1,0,1
moderate load
Superset: 2 Skin the Cat
Scale: 4 strict knee to elbow
WOD
10 AMRAP
5 Clean and Jerk, 135/95#
20 DUs
5 Bar Muscle Ups (scale: 10 Pull-Ups/Ring Rows)
20 DUs
Post WOD Accessory
100m SA DB Overhead Carry