WOD 210319 - FRIDAY

Updated: Mar 18

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


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