WOD 210323 - TUESDAY

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

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Skill / Strength

4 sets

5 Push Press

Moderate load

Superset:

5/arm Chainsaw Row

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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

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Post WOD Accessory

100 Bicycle Kick Crunches