WOD 210702 - FRIDAY

WARM UP


Coach Stretch

Hips and Hamstring


3 RDS

4 Scorpions

5 Med Ball Clean

4 L/R seated KB press

5 Ring Pull-Ups or Ring Rows


 

Skill / Strength


5 Sets

Segmented Clean Grip Deadlift + 1 Clean Pull

2 sec pause: below knee, at knee, above knee


Superset:

5 Ring Dips


 

WOD


10 AMRAP


1-2-3-4-5-6-7-8-....

increase by 1 rep every round


1 Hang Power Clean

1 Front Squat

1 Push Press

2 HPC

2 FS

2 PP

3 HPC

3 FS

3 PP

.…


RX: 95/65#



 

Post WOD Accessory


5x5 Hollow to Superman


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