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