WOD 210706 - TUESDAY

WARM UP

Coach Stretch

Chest & Shoulders

3 RDS

20 DUs/SUs

4 Scap Pull Ups + 4 Hollow Swings

6 Bird Dog

6 Alt. Cossack Squat

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Skill / Strength

8-6-5-5-3-2

Snatch Grip Deadlift

Increasing weight

80-120% of best snatch

Superset:

15-20s L-sit supported ring hold

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WOD

16 EMOM

Minute 1

30 DUs

AMRAP Pull-ups

Minute 2

30 DUs

AMRAP Push-Ups

Minute 3

30 DUs

AMRAP Air Squat

Minute 4: REST

score is total reps of Pull-Ups, Push-Ups, Air Squats

substitute DUs for 2:1 SUs (try to complete under 30s)

intended stimulus is to hit the same reps for each movement every round

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Post WOD Accessory

100m SA KB OH Carry