WOD 210809 - MONDAY

WARM UP

Coach Stretch

T-Spine & OHS Mob.

3 RDS

6 Sumo stance KB deadlift

5 Scap Pull Ups

6 PVC OHS

5 Pike Push Ups

---

Skill / Strength

5 Sets

Snatch Grip Deadlift + 1 Hang Power Snatch + 2 OHS

Increasing weight each set

Superset:

10-15s Supported Ring Holds

---

WOD

UPROAR Event 3: The Girls

Modified “Ellen”

3 RDS

20 Burpees

21 SA DB Snatches

12 SA DB Thruster

RX: 50/35#

Scale: 35/20#

TC: 12 MINS

---

Post WOD Accessory

50 Push Ups