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WOD 210323 - TUESDAY

Updated: Mar 22, 2021

WARM UP


Coach Stretch

Thoracic Spine Rot.


3 RDS

5 Scap Pull Ups 5 Hollow Rocks

6 Yoga Push Up 6 Air Squat

20s Bike/Row


 

Skill / Strength


4 sets

5 Push Press

Moderate load


Superset:

5/arm Chainsaw Row



 

WOD


3 RDS For Time

On a running time clock starting at 0:00


12/9 Cal Bike or 14/11 Cal Row

10/8 Pull Ups

15/12 HSPU (scale: Push-ups)

20/16 Prisoner Air Squats

Rest 2:00 min


TC: 18 MINS


 

Post WOD Accessory


100 Bicycle Kick Crunches

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