WOD 210614 - MONDAY

WARM UP

Coach Stretch

Hips and Hamstrings


3 RDS

5 Box Step-Ups

5 Air Squats

6 Dead Bugs

6 Hollow Rocks

Skill / Strength

8-6-5-5-3-2

Bench Press

Increasing load


Superset:

5 Close-grip Parallette tricep push-up

or Strict Ring Dips


WOD


Chipper For Time


50 Wall Balls, 20/14#

40 T2B (scale: K2E)

30 HSPU (scale: Hand Release Push Up)

20 Deadlifts, 155/105#

10 Box Jumps, 24/20#

20 Deadlifts 155/105#

30 HSPU (scale: Hand Release Push Up)

40 T2B (scale: K2E)

50 Wall Balls, 20/14#


TC: 23 MINS


Post WOD Accessory


100m Heavy KB/DB Suitcase Carry

(roll shoulders up-back-and-down to stay engaged and keep weight away from thighs)

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