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WOD 210504 - TUESDAY

WARM UP


Coach Stretch

Foam Roll Quads


6 AMRAP

10m Butt Kicks

10m Zombie Kicks

6 Push Up + Toe Tap

30s Bike / Row


 

Skill / Strength


8-6-5-5-3

Bench Press

increase load each set


Superset:

6 Renegade Rows


 

WOD


EMOM for 15 MIN

1: 12/9 cal Bike / 14/11 cal Row

2: 12 Push Press, 75/55#

3: 100m Sprint / Run

4: REST


 

Post WOD Accessory

50 Pull Ups

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