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WOD 210420 - TUESDAY

WARM UP


Coach Stretch

T-Spine / Hip Mob.


3:00 Min Bike Row


-Then-


2 RDS

6 Scap Push Ups

8 Glute Bridges

6 Bird Dogs

8 Air Squats

 

Skill / Strength


5 Sets

2 Push Press + 1 Push Jerk

Increase weight each set


Superset:

6 Wall Facing Shoulder Taps

scale: Soulder Taps or Feet elevated Shoulder Taps


 

WOD


15 EMOM


1: 16 Box Jumps, 24/20"

2: 8 Front Squats, 135/95#

3: 12/9 Cal Bike or 14/11 Cal Row

4: Rest

 

Post WOD Accessory


50 Pull-ups (Ring Rows or modified pull-up)

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