WOD 210521 - FRIDAY

WARM UP


Coach Stretch

T-Spine and Shoulder Mob.

-then-

Coach lead Burgener Warm-Up drill (Snatch)


 

Skill / Strength


8-6-5-5-3

Bench Press

increase load each set


Superset:

5 Strict HSPU

scale: Box Push Ups


 

WOD


A: 9 AMRAP

6 Burpee Box Jumps Overs

3 Power Snatch

1 Rope Climb

Rx: 135/95#


B: 9 AMRAP

9 Box Jump Over or Step Overs

6 Ground-to-Overhead

4 Knees to Elbow

Rx: 95/65#

 

Post WOD Accessory


50 Air Squats

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